Pillar to Plank pressup

2 x 10

Banded Good Mornings

2 x 10

Front Squat

2 x 10

Alternating Reach Pillar Hold

2 x 30

Broad Jump

7 x 1

Back Squat

3 x 5

DB Bench Press

3 x 10

Thunderbird

10 min AMRAP 5/5 DB Snatches 35/50 15 yd Bear Crawl 5 Burpee Broad jumps 30 yd Shuttle Run

Dynamic Movement Prep 2

3 Rounds 10R / 10L Lateral Skips 10 yard Spiderman Crawls w/ Elbow Drop 4R / 4L Spiderman to Lateral Flex/Ext 4R / 4L Leg Cradle Lunge Twist *Tap TIPS for Demos*

Ruck

1 x 3

Kelso Shrugs

3 x 20

Kneeling Arm Swings

3 x 0:20

Ipsilateral Dead Bug

3 x 1:00

Staggered Stance Arm Swing

3 x 0:20

Dead Bug

3 x 1:00

Reverse Ball Toss

5 x 1

Power Clean

5 x 3

1-Arm DB Row

3 x 10

Ares' Chariot

3 Rounds for Time 20 Cal Assault Bike 25 Kettlebell Swings 35/53 5 Strict Pullups

Child's Pose

3 x 0:30

Childs Pose Moose Antlers

3 x 2

Kneeling Hip Flexor Stretch

3 x 0:30

Hamstring Rope Stretch

3 x 0:30

Kneeling Hip Flexor Stretch

3 x 0:30

Hamstring Rope Stretch

3 x 0:30

Lunge Position Banded Lateral Rotations

2 x 20

Pillar to Plank pressup

2 x 10

Reverse Shrugs

2 x 10

Parallel Bar Dips

2 x 10

Holley Circuit

Complete 5 Sets of the following DB Complex: -10 SA DB Deadlfts (5Right/5Left) -8 SA DB Hang Cleans (4Right/4Left) -6 SA DB Thrusters (3Right/3Left) -4 SA DB Muscle Snatches (2Right/2Left) *Complete each set without setting DB down until the last Muscle Snatch. **work up to a heavy weight

Black Mud

10 min AMRAP 4 Depth Push Ups to Explosive rebound Up 8 Supine Ring Rows 12 SA Russian Swings (6 ea) 35/53 Rest 2 mins then complete Part 2

Split Squat Active Foot Iso Hold

5 x 10

Power Clean

5 x 3

Lunge Jumps with Switch

5 x 10

100 yd Shuttle Run

3 x 100

Banded Push Ups

3 x 20

Russian Twist

10 x 10

Ruck

1 x 1

Goblet Squat

10 x 10

Push-Up

10 x 10

REST DAY

Recover