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
• WOD “Breaking Bad”
  • 5 Rounds:
    • 200 Meter Run
    • 2-4-6-8-10 Front Squats (165/110)
• Mobility
  • Standing calf stretch
  • Banded hip in extension