Sweet Sixes

SMR Traps, Lats, Rhomboids, ITB

Dynamic Warmup

5min Dead Tread

For TIME
21,15,9
Barbell Clean
Box Jump (weighted)
Knees to Elbows
Ball Slam
KB Swing
Burpees

Dynamic Stretch and cool down

Chutes and Ladders

WARMUP

SMR Problem Areas

5min Cardio Warmup

Dynamic Stretch

WORKOUT

3ROUNDS:

Park Lap + Stairs

Standing Long Jump (on turf)

5ROUNDS:

Dumb Bell Thruster (10 Each Side)

Dumb Bell Snatch (10 Each Side)

Pushup (20)

3ROUNDS

Pullups (Sub Jumping Pullup) (10)

Hanging Feet to Bar (Sub Hanging Knee Raise) (10)

1ROUND 

Dead Tread (3min)

COOL DOWN AND STRETCH

Ski Race HR intervals

Treadmill
5 times

4min @12% incline 5.5mph
3min rest