Posterior Chain Development:

3 Sets, rest as needed:

A) 50′ Front Rack Walking Lunge OR DB Suitcase Walking Lunge (athlete choice)

B) 10 Double DB RDL

C) 20 Russian Kettlebell Swings (as heavy as possble)

METCON: (15:00)

Every 3:00 x 5

250 / 200 M Row

10 Burpee Box Jump Over (RX: 24/20)

OPTIONAL WORK:

20:00 Foam Roll and Mobility