AM Strength
A. 50m Sled Walk x 8 @ 135lbs – focus on pulling through the hips; 30 sec rest
B1. Halting Deadlift Drops 3 x 3 @ 85%
B2. Bounding Box Jumps 3 x 6 @ 30″
PM Strength
15 minute Hip and Shoulder Mobility focus
A. OHS 5 x (5,3,3,2,2)
B. Met Con
5-10-15-20
Wall Ball @ 20 to a precise target
KB Swing @ 24K
C. Weighted Ring Dips, 5-5-5-5-5