WARM UP

2 Lot Laps

-then-

:90/90 SMR IT Bands
2L traveling IT band stretch
1:00/1:00 calve stretch

FUNCTIONAL STRENGTH

A. Core Series – 7 minutes of:

• 12 hollow rock
• 2L turf double KB farmer carry

REST 2:00

B. Unilateral Series – 12 minutes of:

• 12 bird dog (left arm/right hip)
• 1L – (R) unilateral front rack kb carry
• 1L – (R) unilateral front rack kb lunges
• 12 bird dog (right arm/left hip)
• 1L – (L) unilateral front rack kb carry
• 1L – (L) unilateral front rack kb lunges

REST 2:00

C. Power Series – 7 minutes of:

• 5 explosive jackknives
• 6 – (R) SA kb snatch
• 1L – (R) traveling front rack SA KB squat
• 5 explosive jackknives
• 6 – (L) SA kb snatch
• 1L – (L) traveling front rack SA KB squat

CONDITIONING

7 RFT

• 7 burpees
• 7 GHB sit-ups
• 50 singles