Mobility:
2 Min PVC Rack Stretch
2 Min Quad Roll

Warm-up:
2 Rounds of

  • 1 Min Jump Rope
  • 10 Stride Stance Good Mornings
  • 10 Cossack Squats
  • 10 Russian KB Swings
  • 10 Push-ups
  • 200m Run


Strength:
Every 90 Seconds...
5-5-3-3-1-1-1 Weighted Pull-up

Conditioning:
20 Min AMRAP

  • 5 Deadlift (115/75)
  • 5 Hang Power Clean (115/75)
  • 5 Front Squat (115/75)
  • 5 Push Press (115/75)
  • 5 Back Squat (115/75)
  • 200m Run

Scaling:
Light bar