WARM UP

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, hip ext. rot. to 3rd cone

MOBILITY

:60 down dog to cobra (no push up)
:60/60 tactical frog

STRENGTH

A. Series: 3 Rounds

• 4 barbell clean + front squat
• 10 split stance DB OH press
• rest :60

B. Series: 3 Rounds

• 10 back squats(135/105)
• 2L partner banded side shuffle
• rest :90

STRONGMAN WOD

:40 Go’s with Time Left

Station 1: Rower/bike
Station 2: Tire Flip
Station 3: Rower/bike
Station 4: Sled Push (Heavy)
Station 5: Rower/bike
Station 6: Farmer Carry