• Warm Up

    Referencing the video at the top of the page perform the following warm up

    1:00 Single Under Re-Test with Jump Rope

    3 Sets, increasing speed:

    0:30 Air Squats
    0:30 Rest

  • Strength Workout

    5 Sets

    12 Kettlebell Swings
    12 DB Thrusters
    0:45 Max Supinated Pull-ups
    Rest roughly 60 seconds between exercises and 2:00 between sets.


    • The 12 Kettlebell Swings and Thrusters should be done consecutively.

    • You may increase the weight across the sets, but remember the reps need to be in a row.

  • Mobility

    Hamstring Tissue Maintenance with a Lacrosse Ball