Strength:

Overhead Squat

1-rep max

 

For max load

 

Conditioning:

“Thrusting Elbows”

21-15-9 rep rounds of:

Thrusters (95/63)

Knees-2-Elbows

Run 400m at end of each round

 

For Time

 

Flexibility:

20 Side Leg Swings each leg

Hip Capsule Distraction – 2:00/side

Anterior Compartment Smash – 2:00/side

Hold Pancake Split – 2:00

 

 

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