MOBILITY & WARM UP

3 Rounds:

30 Seconds Active Samson
30 Seconds Spiderman + Reach
30 Seconds Walkouts
30 Seconds Cossack Squats

3 Rounds:

100 Meter Run 
10 Lateral Box Step-ups (Each Leg)
10 Glute Bridges (2 Second Pause at Top)
10 Slow Air Squats

Barbell Warmup

5 Good Mornings 
5 Back Squats 
5 Elbow Rotations 
5 Strict Press & Reach 
5 Romanian Deadlifts 
5 Front Squats

BARBELL CONDITIONING

FRONT SQUAT
8 #65%
6 #75
4 X 6 #85%
SHOULDER PRESS
8 #65%
6 #75
4 X 6 #85%

CONDITIONING

“31 Heroes” (Team Version)

Teams of 2
AMRAP 31:
8 Thrusters #70/48
6 Rope Climbs
11 Box Jumps 75/60

*400 Meter Continuous Wreck Bag Run 25/15