Warm-Up

2 rounds: :30 ankle roll outs per side. 10 PVC pass throughs. 10 PVC good mornings. 5 pike ups per side. 5 inch worms. :60 of jump rope practice.

Strength:

Front Squat 

20 minutes to a 2 RM

*Warm up as follows 5 with BB – 5 @ 60% – 3 – @ 70% – 2 @ 80%

Conditioning

5 rounds each for time of:

  • 5 Wall walks @ 90% of 2RM
  • 40 Wall Balls or :30 sec of DUs or Singles

Rest :60

*Aim each round at :60 or <, scale to keep it at this time frame

OCR Bonus – 7 rope climbs for time

COOL DOWN:

  • 10/side Hip Hurdles
  • 2:00/side Rollout Glutes