W.U. 

  • 1 Lap Warm Up or 4 Laps inside
  • 2 Min Jump Rope
  • Turf Movements
  • Ground Movements
  • Iron Cross
  • Leg raises
  • Scorpion
  • Foam Roller
  • shoulder circuit

Strength

Back Squat

  • Warm up sets. 10, 8, 6, 4,
  • 3x2

Front Squat

  • Warm up sets. 10, 8, 6, 4,
  • 3x2

WOD

3-6-9  Every 2 minutes on the minute for 10 minutes

  • 3 Deadlifts' M(135-315lbs) W(65lbs-185lbs)
  • 6 HSPU (hand stand push-ups, modified handstand push-ups)
  • 9 Ring Dips or Box Dips or Banded Ring Dips

Cool Down

Shoulder circuit

Foam Roll

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