Field 50/50s

20 x 50 meter sprints (sub 9 sec) then jog 50 meters every 40 secs
Rest 5 minutes
10 x 50 meter sprints (sub 9 sec) then jog 50 meters every 40 secs
Rx'd

Str Isometric 1

A1.  Reverse Hypers 3x10 @ 180#
A2. SL Banded Hip Thrusts 3x15 ea

B.  Back Squat 0/6/0/0
3x3 @ 280# - 305# - 320#

C.  Front Squat 0/6/0/0
2x2 @ 235# - 245#

D.  Deficit DL
3x5 @ 225# - 255# - 275#
2x1 @ 295# - 315#

E. Prowler Push, high
8 x 100' @ 180#

Str Eccentric 6

A.  Back Squat 9/0/0/0 3x3 @ 77.5% (290#)

B.  Front Squat 9/0/0/0 2x2 @ 77.5% (225#)

C1.  GH Raises 3x12
C2.  Russian Twists w/ 20# medball 3x24 ea

Speed 5

Power Skip w/ jog return 8 ea x 10

1 Mile Run
LT = 6:28
6:21

Sprints:
Accel 10, Sprint 10 x 2 w/ 13# vest
Accel 10, Sprint 10 x 1
Accel 10, Sprint 10 x 2 w/ 13# vest
Accel 10, Sprint 10 x 1

Accel 10, Sprint 20 x 1 w/ 13# vest
Accel 10, Sprint 20 x 1

Accel 10, Sprint 30 x 1 w/ 13# vest
Accel 10, Sprint 30 x 1

Accel 10, Sprint 40 x 1 w/ 13# vest
Accel 10, Sprint 40 x 1

Metcon

33 - 27 - 21 - 15 - 9 FT:

95# Thrusters

Pullups

21:44

Forward/Reverse Sled Walks
Sled Sprints

Metcon

5 RFT:
10 Burpees
100' DBall Carry, 100#
15 KBS, 1.5 pood
9:23

Core / Aux

3 Sets:
SL Eccentric Hip extensions off GHD x 8 ea
Seated mini banded hip abductions x 50
Supine back elevated valslide on heel w/ hip abduction x 12 ea
Straight leg 6 inch pump into elevated pump x 10
Mini banded hip flexors w/ crunch hold x 10 ea

Active plantar flexion iso hold 3 x 45 sec

Str Eccentric 5

A.  Back Squat 0/0/0/20 2x1 @ 92% (355#)
B.  Front Squat 0/0/0/20 1x1 @ 92% (265#)

DB Reach under to extension w/ 10# DB 3x10 ea

Speed 4

2 Rounds:
1st round - Deadbug Home position x 90 sec; 2nd round - Alt Contra Deadbugs x 6 ea
Sprint Prep sequence 1
Wall Drill single step x 8 ea
Wall Drill triple step x 4 ea

Miller Test
PR = 51
51

4 Corner Comeback x 2

Reverse OH med ball throw, 40# x 10 total
Coil med ball throw to sprint, 25# x 4
Med ball throw to sprint, 25# x 4

Sprints:
10 yards x 3
20 yards x 1
30 yards x 1
40 yards x 1

Metcon - Loredo

6 RFT:
24 Air Squats
24 Pushups
24 Walking Lunges (L+R=2)
400 meter Run
PR = 26:23
LT = 27:30
24:16

Speed 3

Death by 10 meters
PR = L17 S14
L17 S15

Parachute Sprints
10 yard build up, 30 yard sprint x 4

Sprints:
Accel 10, Sprint 10 x 2
Accel 10, Sprint 20 x 2
Accel 10, Sprint 30 x 2

Z Pattern Run x 2
L Drill x 2

Barefoot Jog / Backward Jog

Field - 50/50s

Seated Arm swing
Spiderman crawl w/ elbow drop
Kneeling Arm swing
Spiderman complex to vertical twist
Staggered Stance Arm Swing

14 x 50 meter sprints (sub 9 sec) then jog 50 meters every 40 secs
Rest 5 minutes
12 x 50 meter sprints (sub 9 sec) then jog 50 meters every 40 secs
Rx'd

Speed 2

2 Rounds:
Short Skips
High Knee A Skips
High Knee B Skips
Outside-In Skips
Inside-Out Skips
High Skips
Straight Leg Skips
High Knee A Steps
High Knee B Steps

Power Skip 8 ea into 20 yard Sprint x 4

RSD Fitness Test:
25 yard sprint intervals scored to nearest 5 yards
6 Rounds of 30 sec on, 35 sec off
Rest 3 minutes then repeat
PR = 1615 yards
LT = 1575 yards
1625 yards

Metcon

Banded Steps-ups
Lat machine assisted nordics

AMRAP 20:
1 Bench press, 225#
5 Strict Pullups
10 KB Goblet squats, 2 pood
10R + 1 + 3

Str Eccentric 4 + Sta

A.  Back Squat 6/0/0/0 3x3 @ 85% (320#)
B.  Front Squat 6/0/0/0 2x2 @ 85% (245#)

Lateral hurdle hop to Heiden onto box

EMOM 30:
1 DL + 1 PC + 1 HPC
*Increase weight every 5 minutes
135# - 155# - 175# - 185# - 195# - 205#

Yoga

Track

3 Rounds:
400 meter run <1:37 - 1 mile pace (6:28)
200 meter jog
300 meter run <1:37
100 meter sprint
300 meter run <1:37
100 meter sprint
Rest 3 minutes
*Minimize rest within the rounds
Rx'd

Str Eccentric 3 + Metcon

Side lying banded clam raise
Side lying hip raise
SL banded seated hamstring curls

A.  Back Squat 9/0/0/0 75% (280#) 3x3
B.  Front Squat 9/0/0/0 75% (215#) 2x2

4 RFT w/ 13# vest:
200 Single Unders
12 Burpee Pullups
16:55