PVC/Foam Roll
Dynamic Warm Up –
Inchworm – Bear Crawl – Knee Tuck/Butt Kick Walk – RDL Walk – Tin Man March – Backwards Bear Crawl
Rowling – 10 Rounds to 100m with Burpees for over/under
Clean Bar Complex – 5 reps of each with an empty bar:
High Pulls – RDL – Pocket Clean – Strict Press – Front Squat
Strength:
Deck Clean – 6×2
Push Press – 3×6
Conditioning:
10m on an ERG Concept – pick one
Bar GYM 