| A) (15:00 Clock) |
| Every 3:00 x 3 |
| Front Squat (9:00) |
| 3×8 @ 74% |
| —- |
| (6:00) |
| 2 x 16 Walking Lunge (8 ea leg) (as heavy as possible) |
|
|
| B) METCON: (15:00) |
| Every 3:00 x 5 |
| 15/12 Cal Row |
| 10 Double DB Box Step Overs (Box RX: 24/20) (Weight RX: 35/25) (ADV: 50/35) (5 ea leg) |
|
| *SCORE = Slowest Time |
|
| C) 9:00 Coach Led Mobility & Stretch |
| 1:00 ea leg — Couch Stretch (2:00 total) |
| 1:00 ea leg — Pigeon Stretch (2:00 total) |
| 1:00 T-Spine Foam Roll |
| 1:00 Pancake Stretch |
| 1:00 Pike Stretch |
| 1:00 Doorframe Stretch (each athlete in a squat rack) |
|
| OPTIONAL WORK: |
| 20:00 Stretch & Mobility |
