Warm-up:
5:00 of tissue work on the chest, shoulders, hips. Then
1 Round of:
10/10 Up and Over the Fence
20/20 PVC Side to Side Swing
20 PVC Good Mornings 
20 PVC Overhead Squats
20 PVC Pass Throughs

Strength: 
Go through the order, rest as needed
Bench Press: 5 x 5 (3 Seconds down, 1 up)
Dumbbell Rotary row: 12/12 x 4 Sets
Partner resisted straight leg raises: 15 x 4 Sets

*Coach’s notes for strength:
Bench press, have the athletes start light and build through out.  Make sure
that the bar is being controlled down to the chest through a 3 count smoothly.  As soon
as the bar touches the chest, drive up as fast as possible.

Dumbbell rotary row, athlete starts with both hands and knees on the bench face down.
Simultaneously, the athlete with extend the left leg back straight and hold while doing a dumbbell
row with the right arm.  This movement is about rotary stability.  Cue athletes to brace their core.

Partner straight leg raises, one athlete will lay on their back while reaching overhead to grab the ankles of
their partner standing above their head.  Athlete on the ground will raise their legs up straight to the chest 
of their partner. Their partner will push their legs back down to the floor.  The athlete will control their legs 
to the floor and raise back up quick.  Cue athlete to point their toes and lock out their knees. This movement should look
similar to a strict toe to bar.

WOD: AMRAP in 15:00
20 Yard sled push sprint (3 forty-five plates/2 forty-five plates) or 10/10 box step ups (24″/20″)
10 Toes to bar or rings
10 Kettlebell swings (70/53)
*At any point, do a 25 cal row

**Coach’s notes for WOD:
The sled push or box step ups are designed to be fast and efficient.  As well, the toes to bar should be fast and efficient
If an athlete can’t perform 15-20 T2B unbroken, then scale to 10 hanging knee raises to above 90 Degrees. 

The kettlebell swings need to be a weight that is heavier than the athlete is used to using in workouts.  The 25 Cal 
row can be done at any point in the 15:00 as long as it is done before the workout is over.  The 25 cals need to be done
in a row and not broken into sets.

Recovery:
Chest, Shoulders and Spine