Warm Up – 6 Min of:

• 1 length forward lunge – to – high knee grab
• 1 length reverse lunge
• 1 length jog
• 1 length run
• 1 length sprint

+

Empty bar warm up x 3 rounds:

• 5 barbell cleans
• 5 squat cleans
• 5 thrusters
• 5 bent over rows
• 5 upright rows

Strength #1

7 Rounds of:

a1. 1 length OH plate lunges

a2. 8 barbell push press

a3. 5 lengths (width) plate push

a4. 10 knees – to – elbows

Strength #2

x 3-4 rounds:

b1. 10 barbell squats

b2. 25 – 1/2 knee quick banded lat pulldowns

b3. 10/10 alternating bicep curls – db

b4. 10/10 mb lateral wall throw

b5. 20 bench dips