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