DATE – Friday


Warm-up) 3 Rounds:

Banded Sprints and back pedals w/partner:

1 length forward sprint each, 1 length back-pedal each

25’ Duck Walk w/weight in front rack



Tricep smash w/roller

Banded Hip extension stretch


WOD A) Front Squat: 15 mins to build to a heavy single


WOD B) 12 min AMRAP:


10 Hang Squat Cleans 135/95lb (First round should be no more than 2 sets)

2 Rope Climbs (5 Strict Pullups or 10 Ring Rows)

200m Run


WOD C) GHD Hip Ext. 2-3 sets of 10-20 reps