.

General Warm Up

Extended: 3 X 100 Meter sled pull 45/25 or push prowler


Strength: Back Squat
3-3-3
Do 3 Minute Plank Between Sets (2x Plank)
Then
Weighted Dips
5-5-5-5-5
Do 15 V-Ups Between Sets

WOD: AMRAP 8 Minutes
5 Stone 2 Shoulder 140/95
10 Box Jumps 24/20