WARM UP:
400 M. Run or Row
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Front Squat
5 Inch Worms w/ Scorpions
Then:
Mobility


WIN
SKILL:
3 Sets
8 Box Piked HSPU w/ a 3 Sec. Negative
8e Lateral Single Leg Box Jump (Start w/ a plate)
*Work on landing properly in the middle of your foot with your butt back.
8 Strict T2B
LIFT:
Front Squat
3 @ 65%
3 @ 70%
2 x 2 @ 75%
WOD:
“PONY EXPRESS”
For Time:
21 HSPU
15 T2B
9 Thrusters (165/115) (135/95)


FIT
SKILL:
3 Sets
8 Banded Lat Pull Down
8e Lateral Single Leg Box Jump (Start w/ a plate)
*Work on landing properly in the middle of your foot with your butt back.
8e Leg Lifts over an object
LIFT:
Strict Press
4 x 3
*Build
WOD:
3 Rounds
12 Cal. Row
12 Weighted Sit Ups (45/25)
12 Plate G2O


AT HOME
SKILL:
3 Sets
8e Leg Lifts over an object
:30 Side Plank L & R
40 Russian Twists
WOD:
5 Rounds
12 Burpee Broad Jump
12 Weighted Sit Ups
24 Mtn. Climbers 

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