WARM UP

5 Minutes General Mobility

-then-

3 Lot Laps

• 1st – slow
• 2nd – faster
• 3rd – fastest

-then-

:90 Childs Pose

STRENGTH

A. Series – 3 Rounds:

• 4 Deadlifts
• 5 Max Height Box Jumps to Depth Jump to Broad Jump
• 8/8 SA DB Bench Rows (25/45)
• 100M KB Farmer Carry
• 12 DB skull crusher
• Rest :90

B. Series – 3 Rounds:

• 15 DB Lateral Raises
• 10 KB Goblet Squat Jumps
• 10 Med Ball Jump Slams
• 10 DB OH Tri-Ext
• Limited Rest

METCON

3-4 Rounds For Time Of:

• 800 Meter Run (3 x around building)
• 10 Pull Ups
• 15 Barbell Shoulder to Overhead (45/65)
• 20 Sit-Ups