Posterior Chain Warm up
400m run
Dead bug complex
Plank complex
Shoulder Activation
Band pull aparts
Shoulder external
rotation
Ring should
shrugs
Ring rows
Skill
Deadlifts
WOD
3 rounds for
time:
25 deadlifts w/95
m/135 (Must be consecutive)
200m sprint
GoFit
Posterior Chain Warm up
400m run
Dead bug complex
Plank complex
Shoulder Activation
Band pull aparts
Shoulder
external rotation
Ring should
shrugs
Ring rows
Skill
Movement
standards
WOD
10x
30:30
-Air bike
-KBS
-Jump rope/
double unders
-KB SDHP 
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