8.5.15

Warm-up

5 Min Run/Row/Bike

“Hip Flow”

Strength/Skill

Back Squat

20 @ 40%

20 @ 50%

20@ 60%

METCON

3 Rounds

10 GTO 95/65lb.

200-yard shuttle sprint

*50 yards there and back twice

Extra Work

Gymnastic:

3 Rounds

25 C2B + 3 Min Row

*Rest 3 Min Between Rounds

Olympic:

10 Min EMOM

2 OHS @ 50%, 55%, 60%, 65%, 70%, 75%, 80%, 85%, 90%, 90%

Core

100 GHD Sit-ups

*If you can do 25 or more do them weighted/resisted

Mobility

2 Min VMO Smash

2 Min Rectus Femoris Smash

2 Min Straddle Position