WARM UP

• 2L side shuffle + 2L traveling fig. 4 + 10 air squat to calf raise
• 2L side shuffle + 2L dynamic quad + 10 monster band good mornings
• 2L side shuffle + 2L dynamic hip ext. rot. + 10 monster band deadlifts
• 2L side shuffle + 2L alt. side lunges + 10 monster band press

-then-

1:00/1:00 1/2 knee hip flexor stretch
:90 Childs pose

STRENGTH

A. Series:

• 12/10/8/6 deadlifts
• 10 med ball jump slams
• rest :90

B. Series – 3 Rounds:

• 5 Pullups
• 10.10. DB Rows
• 10 bench hyper ext.
• 1/1 TGU
• rest 1:00

WOD

10 Rounds For Time

• 5 barbell ground to overhead (power snatch)
• 5 burpees