Warm Up
3 rounds:
30 seconds of jumping rope
2 DB windmills+1 DB single arm ohs + 2 DB single arm press in squat. https://www.instagram.com/p/BqqKZsogYHq/
30 seconds of hollow rocks

skill: DB work
2 sets of
20 single arm DB press (10 each side)
20 single arm DB bent over rows (10 each side)
10 front rack DB reverse lunges (5 each side)
10 farmer carry DB reverse lunges (5 each side)

*choose a DB weight where you have good form for each exercise. Doesn't have to be the same weight

100m reverse sled pull with 1-2 plates added to sled
200m farmer carry 53/35
400m run

Cool Down
Workout 6


Foam Roll: 2 minutes each quad

3 rounds for quality:
Alternating Dead Bug: x 10 with straight leg if capable, hold for a breath cycle at bottom https://vimeo.com/190905824
Alternating Groiners: x 10 https://vimeo.com/155587278
Cat Camel + Rock Back: x 10 https://vimeo.com/204093036