Warm-up:

2 rounds:

10XBand Pull-aparts

10X W’s

10X PVC Pass-through

5 sec. Bottom of dip hold

5 sec. Top of pull hold

Strength:

1) Back Squat 2X10@50%

Capacity:

2) 30” AMRAP with HR between 140-150 BPM, if HR exceeds 150BPM, STOP WORKING.

A) 200m Overhead Axle/Plate carry

B) 3 rope climbs

C) 10 Japanese Push-ups

D) 1:00 Plank on elbows

1) 90/90 respiration with balloon 4-5 breaths, full exhale and hold 4 seconds, 3-4 sets

2) L/R hamstring lower ab activation with balloon

3) L/R sideline internal rotation

4) L/R sideline external rotation