Aux/Str

In place horizontal sprints
KB hip flexor lift
Ankle band inversion/eversion

DB Bench 3x10 @ 70#
DB Rows 3x10 ea @ 70#
Leg extensions 3x12 @ 100#

BW Reverse Hyper w/ mini band hip abduction 3x12
Standing lat pull-down 3x12 @ 60#

Str Eccentric 2 + Metcon

A.  Back Squat 0/0/0/20 2x2 @ 335#
B.  Front Squat 0/0/0/20 2x1 @ 260#

FT:
50 Wall Balls, 20#, 10'
50 DL, 225#
50 Wall Balls, 20#, 10'
Every minute that passes do 5 Burpees
13:49

Speed 1

2 Rounds:
Deadbug Contralateral x 6
Sprint Prep Sequence 1

Speed Ladder

Lean Fall Run x 3ea
Short sprints w/ cone circle x 2ea
Short sprints w/ side step x 2ea

In yards:
Accel 10, Sprint 10 x 3
Accel 10, Sprint 20 x 3

3 Hurdle jumps into 10 yard sprint x 3

300 yard shuttle run (100) x 2
*Rest exactly 2 minutes btwn
47.31, 50.78
Average = 49.05

Metcon - DT

5 RFT:
12 DL 155#
9 HPC 155#
6 PJ 155#
PR = 9:31
LT = 11:12
8:25 PR

BB Hip Thrusts 5 reps w/ 5 sec hold, 4/4, 3/3, 2/2, 1/1 @ 225# x 3

Str Eccentric 1

Ankle/Knee Band Walks

A.  Back Squat 6/0/0/0 3x3 @ 82% (305#)
B.  Front Squat 6/0/0/0 2x3 @ 82% (235#)
C. GH Raises 4x10 @ BW

Str / Aux

A1. Weighted Back Extensions 3x15 @ 25# - 25# - 35#
A2. DB Hammer Curls, alternating 3x10 ea @ 45#

B.  SL Banded Hip Thrusts 3x15 ea

Field

Half-Gassers x 16
*Rest 50 secs btwn
*18 secs or less
All sub 18 secs except reps 5, 13, 14, 15, 16 in 18 secs

Str + Metcon

Deadlift
2x5 @ 315# - 345#
3x3 @ 365# - 375# - 385#
3x1 @ 400#

3 RFT:
1 Round of DT @ 155#
3 Rounds of Cindy
LT = 21:39
20:52

Metcon

AMRAP 12:
50 DUs
50 meter DB Farmer Walk, 45#
20 GHD Situps
4R

Metcon

5 RFT:
10 Burpees
5 DBall Cleans, 100#
4:55

Metcon

Two 13 minute Rounds with 6 minute rest between:
Run 1 mile
Then AMRAP of:
12 DL, 155#
9 HPC, 155#
6 PP, 155#
2R + 3
1R + 12

Reverse Hypers 3x10 @ 180#

Metcon

Every 4 mins x 6 rounds:
12 DB Snatch Right, 45#
12 DB Snatch Left, 45#
12 Lateral Burpees over DB
12 SDLHP, 1.5 pood KB
Rx'd

Yoga

Metcom

AMRAP 12:
2 HPC, 185#
10 Pushups
15 Air Squats
LT = 9R + 2 + 6
10R + 2 + 1

Delt Sweeps 4x10 ea @ 25#

Metcon

FT:
100' Sandbag Carry (not sure on weight but around 85#)
10-8-6-4-2 Power Cleans @ 165#
9:35

Metcon

21-15-9 FT:
135# Front Squat
1.5 pood KBS
Burpees
CAP = 13 mins
10:42

Stamina

3 Rounds AFAP:
200' DB Farmer Walk, 45#
20 DB Bench Press, 45#
200' DB Front Rack Walk, 45#
20 DB DL, 45#

Short Sand Hill Sprints 5x5

Hike to Pic Paradis from Loterie Farm