Pregame:

DROM drills

T-spine mobility on foam roller

Warm-up:

3 rounds:

5-10 Push-ups

3 Butterfly pull-ups + 3 C2B Pull-ups + 3 BMU (the goal is to go UB)

HS walk 25 feet or Bear crawl 50 feet

Strength:

1) 12 minutes to find a 5RM push-press -n 4-5 sets

***

2A) Find a 5RM OHS in 4-5 sets

2B) Ring-dips 5x5, go weighted if possible

Conditioning:

3) For time:

Run 400m

15 HPC (135/95/or 40% 1RM Clean)

Run 800m

15 HPC

Run 400m

30 FS

Accessory work:

4A) DB Shoulder flies 4x8

4B) 4x8 elevated ring-rows (feet elevated to box, rings set to box height)

***

5A) 4x:45 sec Weighted plank hold

5B) 4x8 Cuban Press