Warm Up

3 rounds- building the pace on the run each round

Run to fence and back

30sec Reverse Plank

1 length Quadruped Crawl (move very slow and deliberately - get the shoulders warmed up)

1 length Bear crawl- arms hiding the ears, butt up high

one round of the kip cadence complex = 2 kip swings + 2 tuck ups + 2 ttb



banded shoulder warm up- https://www.instagram.com/p/Bjskn7-hklm/?taken-by=squat_university


1. The first works external rotation strength and stability in an exercise called “The W.” Hold for 5-10” in the outermost position. 5 reps for :05 hold

2. Next perform a band pull apart keeping your elbows straight and squeezing your shoulder blades together as your arms move out to the side. 10 reps

3. Diagonal pulls in each direction should follow before moving to shoulder circles. This is a classic mobility move with an added stability twist due to the tension from the band. 10 reps each side

4. Shoulder circles. 10 reps



Hollow banded pulls x 10 reps for 2 sets Rest :60 between


Skill: staggered stance deadlift


Staggered Stance Deadlift https://www.youtube.com/watch?v=G0sCqCwG8Xs

4-6/leg x 3 sets; rest 2 mins 


Box Step Down   https://www.youtube.com/watch?v=2XkKJ26iqZE


Take :03 to descend 6-8/leg; rest 60sec x 3 sets   24/20" box

*control these down and attempt to not push up off the bottom leg


For Time

Row 1000m

Deadlift x 30 reps 255/185 225/155 185/135

TTB x 30 reps or knees to chest