• Side Plank Hold on Forearms x 30 Seconds Each
• Prone Isometric YTW Hold x 20 seconds ea.
• Seated Elbow on Knee External Rotation x 10 ea.
• Reverse Lunge with reach on slider x 5 ea.
• Standing Broad Jump x 5

Strength:

A)  4 Sets:

• Tempo Back Squat x 5 (Work up to 68-70% of 1RM)

*5 Seconds down, 0 pause, 1 second up, 1 second pause

B) 4 Sets:

• Single arm DB Bench x 8 @25-30% of 1RM Bench

C) 3 Sets:

• RDL x 8
• Bent Over Single Arm DB Row x 12

D) 2 Sets:

• Backwards Sled Drag x 20 yards
• Max Rep Push Ups 2″ off ground
• Forward Sled Pull x 20 yards (Heel to Toe)
• Band Pull a Parts x 20

Skill:

• Mobility

• Side Plank Hold on Forearms x 30 Seconds Each
• Prone Isometric YTW Hold x 20 seconds ea.
• Seated Elbow on Knee External Rotation x 10 ea.
• Reverse Lunge with reach on slider x 5 ea.
• Standing Broad Jump x 5

Strength:

A)  4 Sets:

• Tempo Back Squat x 5 (Work up to 68-70% of 1RM)

*5 Seconds down, 0 pause, 1 second up, 1 second pause

B) 4 Sets:

• Single arm DB Bench x 8 @25-30% of 1RM Bench

C) 3 Sets:

• RDL x 8
• Bent Over Single Arm DB Row x 12

D) 2 Sets:

• Backwards Sled Drag x 20 yards
• Max Rep Push Ups 2″ off ground
• Forward Sled Pull x 20 yards (Heel to Toe)
• Band Pull a Parts x 20

Skill:

• Mobility

• Side Plank Hold on Forearms x 30 Seconds Each
• Prone Isometric YTW Hold x 20 seconds ea.
• Seated Elbow on Knee External Rotation x 10 ea.
• Reverse Lunge with reach on slider x 5 ea.
• Standing Broad Jump x 5

Strength:

Perform After WOD

A) 2 Sets:

• Single Arm Overhead Walking Lunge x 20 yards each

B) 2 Sets:

• Isometric Inverted Barbell Hold x 20 Seconds
• Inverted Barbell Row x Max Reps

C) 3 Sets:

• 2″ off floor push ups x Max Reps (Chest does not touch floor, rest 60 seconds between sets)

Skill:

• 12 Overhead Squat
• 12 Bar Facing Burpee

Loading Each Round = 135/95, 165/105, 185/125, 205/145, 225/155, 245/165 ect…

• Mobility