W.U. 

  • 4 laps
  • 50 sit ups
  • 500 meter row
  • 50 Arm circles Forward 50 Arm circle Backwards
  • Straight leg Deadlift Bar only 40 reps slow and control you can break up the reps and shake out the legs
  • Military Press 30 rep bar only

M.O.B. 

  • Foam Rolling

Gun Shop 3 Rounds M(25lb-45lb) W(15lb-25lb)

  • 10 Bicep Curls
  • 10 Tricep Extensions
  • 10 Military Presses
  • 10 Upright Rows
  • 50 Wall Balls M(20lbs) W(10lbs) 
  • 30 Double Unders or 60 regulars

W.O.D.

12 EMOM 100 Yard Sprints

Cool Down

  • Foam Rolling
  • Green Band Stretch
  • Groin Stretch or Samson Stretch