Warm Up:
3-5 min Run, Row or Jump

  • Coach lead Warm up

Mob: 2 min each side anterior compartment smash w/ LAX ball lying on floor (prone) 
2min each side Psoas smash and floss w/ LAX ball and Kettle bell

WeightLifting:
Squat Cleans:3X 50%, 60%, 65%.
2X2 @70% 

Bench Press: work to 5 rep max
4X5 @90% of 5RM

Conditioning:
6 rounds for quality:
Up and Back right hand farmers carry.
30 DU's.
Up and back left hand farmers carry.
30 DU's

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