Warm Up x 2

(12 min)

• 5/5 each direction Fire Hydrants
• 5/5 Wide step mountain climbers
• 10 roll back – v – reach
• 20 wide outs
• down/back turf lateral mini band steps

-then-

• 60s Childs pose
• 60s Tactical frog stretch

Strength

(16 min + 16 min)

a1. 4×5 barbell strict press

a2. 8 dead lifts

a3. 15 GHB sit-ups

*rest 45 sec

b1. 4×6 DB squat cleans

b2. 15 DB chest press

b3. 8/8 barbell step-ups

*rest 45 sec

METCON

Group A

• (Pacer) row 500 meters

Group B

• 3 lengths heavy sled push + jump rope until row is complete

Group C

• 10 down dog push ups + alternating sa db snatch until row is complete

Group D

• Treadmill hill run (4%) until rower is complete

Group E

• 10 Pull ups + wall ball until rower is complete