WARM UP

(9 min)

Cone Drills x 2 Rounds (set up 4 cones evenly spaced)

• sprint/back peddle killers
• high knees to 1st cone, lunge to 2nd cone, butt kicks to 3rd cone – turn & repeat
• side shuffle killers
• soldier walks to 1st cone, sl rdl to 2nd cone, piriformis to 3rd cone

MOBILITY

(3 min)

:60 down dog to cobra (no push up)
:60/60 pigeon pose

STRENGTH

(26 min max)

A. Series: 3 Rounds

• 4 barbell squat cleans
• 10 split stance DB OH press
• rest :60

B. Series: 3 Rounds

• 10 back squats(135/105)
• :20/:20 partner banded side shuffle
• rest :90

STRONGMAN WOD

This WOD is to be completed outside except for the sled push. 

:40 Go’s with Time Left

Station 1: Rower
Station 2: Tire Flip
Station 3: Rower
Station 4: Sled Push (Heavy)
Station 5: Rower
Station 6: 100 Foot Farmer Carry with the logs (rock island in front of front entry is 50 Feet – go down/back)
Station 7: Rower
Station 8: Burpees until person reaches 46 then becomes rest station