| Warm Up |
| 1) 5 min: Mt. Climbers x 12 + prone chest stretch x 4 + hip lifts x 8 2) 5 min: head cutters (light) x 5 + hanging knee tucks x 10 + superman x 10 3) 8-10 minutes to begin warming up for Ground to OH and FS. Coach will give options. |
| Strength |
| Complete for time: Ski x 500 – Barbell ground to OH x 5 (goal is as heavy as possible) Bike x 1000 – 5 rep max FS without putting barbell back Row x 500 – 5 rep deadlift without letting go of bar, no bouncing. |
| Work |
| Remaining time: – Slider pike x 10 – Pull ups x 10 – Halo x 10 (alt. Sides each time) |
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