06-28-2021

Warm-up

400m run
2 rounds
25 ft beast crawl
25 ft spiderman lunge with rotation
2 rounds
20 sec row sprint
100 ft single arm overhead carry (each arm)

Mobility

PVC

Skill

Seated box jump
4×3
*build height each round if you feel confident

Conditioning

4 rounds @ 70%
500m row
8 suitcase deadlift, each arm
200m run
5 side medicine ball toss (each side)