Warm-up
• 400 m Run
2 rounds:
• 10 m Bear Crawl
• 10 Wall Balls 20/14#
3 rounds:
• 30 sec Standing Toe Touch Hold
• 30 sec Butterfly Stretch
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
Strength
Thruster
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Deadlift
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Conditioning
3 rounds for time:
• 30 Sumo Deadlift High Pull 75/55#
• 50 AbMat Sit-ups