Two On, One Off

ROM Drills, then a dynamic warm-up, stretch (in cold weather it is especially important to take the time for a gradual and progressive warm-up)

MetCon:  I straight up stole this workout from a Derek Weida Instagram post (he also has a youtube channel https://www.youtube.com/channel/UC3rUKAo1QiKL1xlDP5TGF0g).  In general, he’s nuts.

2:00 mins on / 1:00 off

90 KB Swings (62#)

80 Ab-mat sit-ups

70 KB SDLHP’s (62#)

60 Box jumps (24″)

50 burpee pull-ups

-DR 24:20, AR 28:10