4460 Monday 5/18/2026

A
Run 3 laps

50 ft samson lunge steps
50 ft grass pickers
50 ft samson lunge steps
50 ft grass pickers
50 ft calf raise steps
50 ft heel walk
50 ft butt kickers
50 ft high knees

Run 3 laps

*Spend remaining time shoulder opening and warming up overhead squats
(12 min)

B
7 sets
3 hang power snatch + 2 hang squat snatch + 1 squat snatch
*unbroken
(15 min)

C
60 abmat situps
800m run
60 abmat situps
800m run
60 abmat situps
*16 min timecap

D
Coach led mobility