3-5 minutes of workout prep
x-band walks x 10/side
bottoms up press x 5/side
dip support shrugs x 10
scap pull up x 10
goblet squat x 10


A.1 Good Morning x 6×4 sets
A.2 Weighted p-bar dip x 6 reps x 4 sets @ 31X3 tempo
A.2 Sled push – 100m @ tough effort – but w/out stopping x 4 sets
For time:
200m run

-rest 5 minutes-

10 minutes – max calories on the AB w/ a partner switching every 30 sec.

Cool Down
bench OH stretch with partner (PNF) x 60 sec.
Calve stretch x 60 sec. per leg
foam roll for 10-15 minutes