Warm-Up / Skills

3 min Zone 1
10 Back Ext
10 Sampson Stretch
10 Pass Through w/OHS
10 Pull-up
10 Leg Swing

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Strength

Exercise: Push Press
Reps: 3@70%,3@80%,3plus@90%
Comment: Add 5lbs to WK2.
Perform 8 Barbell Row @
60-70% BW between sets

“Ditch Digger”

5 Rounds
10 Double Plyo Push-up Slamballs“heavy”
15 Single Arm KB Swing 24/16
20 ABMAT
Cash Out 100 Double Under