-Warm Up-


2 rounds


Down and back walking hamstring stretch(10 each leg)

5 single arm Russian kb swings

30 sec on the bike (hard pace)

10 banded good mornings

8 banded pull downs

10 Functional progression 1


-Strength-


3-4 sets or 20 minutes which ever comes first



5 windmills each side

8 sumo stance good mornings (light)

:30 second hollow hold


-WOD-



For time : 25 minute cap


With a partner 1 athlete works at a time


60-50-40-30-20-10


Assault Bike Cals

American Kettle Bell Swings 63/44

Abmat Sit-ups