-Warm Up-

 

10 boot straps

10 Lunge w/rotation

10m Duck Walk

20 Groiners

10m side Shuffle each way

10 Air Squats

 

Then for quality

 

3 rounds:

5 Weighted Kossacks each

8 Lateral Box Step Ups each

5 Kb press (each side)

 

 

 

-Strength- 

 

Back Squat

 

60x2

70x2

75x2

80x2

85x2

90x 1

90 x 1

90 x 1

 

 

-W0D- 

 

5 RFT

 

15 wall balls 

12 deadlift 

9 lateral burpees