Warm UP:
2X's:
10 Air Squats
10 T Push Ups
DNB Bear Crawl
DNB QM of choice
DNB Broad jumps
30 Mt climbers 

Mobility:
Athletes choice. 

Progress Assessment Week:
NJ Sprint
Short Lap
1 RM Back Squat
Max Push ups in 1 minute
Heavy Rock Carry. Weight/ Distance
500m Row
1RM DeadLift
Max Pull Ups in 1 minute
Long Lap
1 RM Overhead Press
2000m Row
1 RM Bench Press
Max Broad jump toe to heel
Max Box Jump height
 

Workout:
3 Rounds:
15 KB Swings 35/53
5 Shoulder to overhead 95/65#
10 over the bar burpees
 

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