Fitness

Skill
2 Rounds
1 DB Step Downs X 10ea
1/2 Kneel Band Chop W/Pause X 10ea
Wall Leg Lowering X 10
Skipping Practice X:20M


Metcon
A. 15 minutes
2 KB Raised RDL X 8
Loaded Push Up X 8
KB Swing Technique X 8


Metcon
B.
2 X 3KM Bike/Rower

Performance

Skill
1 Round
1 DB Step Downs X 12ea
Hands on Wall leg Lowering X 12
(Repeated Sprinting)


Metcon
A. 2 Sets
Lat 1/2 Kneel to Sprint Starts X 1ea
Belly on Ground to Sprint X 1
Lateral Mirror Drill W/PartnerX:10s


Metcon
B. 3 Sets
ECC BB RDL X 5
SB Explosive Cleans (NO CATCH) X 3
SA DB Bench Press X 5ea


Metcon
C. 2 Sets of each:
Reverse Sled Drag Sprints X 60M
2 Min Rest Between Sets
Sled Sprints X 60M