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: 5 Rounds

• Back Squat – 1RM
• 10 split stance DB OH press
• rest 2:00

B. Series: 3 Rounds

• 5 Sumo Deadlifts
• :20/:20 partner banded side shuffle
• rest :90

STRONGMAN WOD 

: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: 200M Farmer Carry