WARM UP

5 Rounds Treadmill Hill Sprints 30:15 @ 6% Incline

+

:45
inchworms
active warrior
down dog push ups
air squats

+

3 Rounds Empty Bar Warm Up

• 6 hang clean
• 6 thrusters
• 6 good mornings
• 2L lateral band walking

+

MOBILITY
2 min/2 min LAX glute w. rotation
:90/90 upright fig 4
:60/60 banded front rack stretch

STRENGTH

A. Series: 15 minutes

• build to a heavy double squat clean thruster

B. Series: 3 Rounds

• 3/3 press in split
• 5 renegade rows
• 15 trx rear delt flys
• rest :60

METCON

3 RFT

• 3 lengths sled push
• 3 lengths OH plate carry