Warm-Up Sled Drag: 6 x 50m
Dynamic Warm-Up/Burg WU
Strength:
DE Wide Stance Box Squats, 10 x 2, 55% + bands
--Then do 2-3 more sets of 2 reps increasing weight, but NO MISSES!
Speed DL: 10 x 2 (pause between reps), 55% + bands
Band Good Mornings: 3 x 20
MetCon:
For Time:10-1 DB Hang Squat Clean 45#
1-10 KTE
Endurance: Tabata
Run: 20s on, 10s off, 8 rounds, or:
Row: 20s on, 10s off, 12 rounds
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