• 1 min Plank on Forearms.  (Feet together, squeeze your butt.  Squeeze your belly so that the belly button is pushed up towards the chin and back towards the spine)
• Banded YTWA’s x 5 ea.
• Front Foot Elevated Split Squats x 10 ea. (keep back leg straight – drive knee out past toe as far a possible)
• deep squat to tuck jump x 5

Strength:

3 Sets:

• DB Bench Press x 8-10
• DB Bent Over Row x 10-12

Skill:

• 600-1000m Run
• 30-50 Thrusters 45/35
• 15-30 Pull Ups

• Mobility

• 1 min Plank on Forearms.  (Feet together, squeeze your butt.  Squeeze your belly so that the belly button is pushed up towards the chin and back towards the spine)
• Banded YTWA’s x 5 ea.
• Front Foot Elevated Split Squats x 10 ea. (keep back leg straight – drive knee out past toe as far a possible)
• deep squat to tuck jump x 5

Strength:

3 Sets:

• DB Bench Press x 8-10
• DB Bent Over Row x 10-12

Skill:

• 1000m Run
• 50 Thrusters 45/35
• 30 Pull Ups

• Mobility

• 1 min Plank on Forearms.  (Feet together, squeeze your butt.  Squeeze your belly so that the belly button is pushed up towards the chin and back towards the spine)
• Banded YTWA’s x 5 ea.
• Front Foot Elevated Split Squats x 10 ea. (keep back leg straight – drive knee out past toe as far a possible)
• deep squat to tuck jump x 5

Strength:

Skill:

• Minute 1 = 2 Back Squat @ 80%
• Minute 2 = 40 yard Double KB Overhead Carry
• Minute 3 = Single Leg Step Up Jump x 3 ea.
• Minute 4 = Farmer Carry x 60 yard
• Minute 5 = Rest

B) 4 Sets:

• Front Rack Step Up x 1 minute Max Reps (1 Minute on/1 Minute Rest)

*Start light, increase wt. each round

• Row 12 Minutes @ 88% of 2K Pace

Rest 5 Minute

3 Sets:

• 100m @ Max Effort

3 Sets:

• 200m @ Max Effort