Mobility: Banded Bully Stretch 2:00 per side


Warm-up: 2x

200m run

10 Inch worms with 2 push ups

10 4-point squats

5/5 fig 8s

10 dislocators (pass throughs)

Skil: Rope Climbs 1-2 ascents 5x1:00 work 1:00 rest, if you have legless do them. ( Scale by holding rope and doing 5-7 knees to chest; make sure arms are fully extended above)



Strength-Shoulder Press 20 mins 4x5 @ 75% of your 5RM last week


Suggested warm up 5@50%, 4@60%, 4@70% of 5RM


Conditioning (WM)

10 min AMRAP

250m Row Sprint

30 Thrusters 45/35#



200m Walk

Foam Roll T-spine 2:00

Foam Roll Hamstrings 2:00