Warmup
- Line Drills
- Knee to Chest
- Straight Leg Kicks
- Jog Back
- Quad Stretch
- Side Lunge
- Jog Back
- Cradle Stretch
- Walking Samson
- Jog Back
- Walking Spidermans
- Toe Walk
- Jog Back
- Side Shuffle Right
- Side Shuffle Left
- Jog Back
- High Knees
- Butt Kickers
- Jog Back
- Banded Lateral Walk (Right)
- Banded Lateral Walk (Left)
- 3 Air Squats + Broad Jump Back
- Barbell Warm Up + Mobility
- 5 Good Mornings
- 5 Back Squats
- 5 Elbow Rotations
- 5 Strict Presses
- 5 Stiff-Legged Deadlifts
- 5 Front Squats
- Mobility
- Front rack stretch
- Movement review
- Pausing Front Squat
- Build to Heavy Single with 3 Second Pause
- Rehearsal
- 1 Round
- 100 Meter Run
- 4 Front Squats
- 1 Round
- WOD “Breaking Bad”
- 5 Rounds:
- 200 Meter Run
- 2-4-6-8-10 Front Squats (165/110)
- 5 Rounds:
- Mobility
- Standing calf stretch
- Banded hip in extension