Monday (Speed/Go!)

Warm up

A- TEAM plank relay

800m run

KB/DB plank relay

Midline and shoulder reinforcement drill

B- Barbell complex #3

Back squat/ Good morning/ Press from behind the neck/ Front squat/ Press from the front/ Thruster

Skill

Strategy

WOD

Iron lung

21-15-9

Thruster & SDHP

(w/65# m/95#)

*7 minute time cap