Aux

Kneeling Ab Wheel w/ hamstring activation 3x15
SL DL 3x10ea @ 95#
GH Raises 3x12

Metcon

Three 3 minute AMRAPs w/ 1 minute rest between:
21 Air Squats
15 DB DLs, 45#
9 DB STO, 45#
2R + 21 + 1,  2R + 10,  2R + 4

Field

Alt Contra Deadbug
Sprint Prep Sequence

EMOM 10:
100 yard sprint w/ 20# vest
*Complete in 16 secs or less
Rx'd, most in 15 secs

Sprints, in yards:
w/ 20# vest:
10x2, 20x2

No vest:
10x1, 20x1, 40x1

Max BS + Metcon

Work up to heavy single BS
385# PR

FT w/ 20# vest:
50 Burpees
1 Mile Run
50 PS, 75#
1 Mile Run
50 Walking Lunges (L+R=1)
39:47

Metcon

4 Rounds AFAP:
Run 400 meters
25 Back Extensions, 25#

Metcon - Marston

AMRAP 20:
1 DL, 405#
10 TTB
15 Lateral Burpees over BB
6R + 1 + 3

DB Bench 3x10 @ 80# - 90# - 90#
DB Rows 3x10 ea @ 80# - 90# - 90#
Prone Incline Rear Delt raises 3 x 7/7/7 @ 15#  (top/full/bottom)

Yoga core

Metcon

AMRAP 10:
20 (L+R=2) Walking Lunges w/ 20# Medball
25 Wall Balls, 20#, 10'
50 DUs
3R

Metcon

Max Burpees in 2 minutes
47

AMRAP 8:
25 DUs
5 DB HPC&J, 45#
7R + 1

Metcon

AMRAP 10:
10 Burpees
20 Wall Balls, 20#, 10'
5R + 10

Metcon

24" Box Jumps w/ 20# vest

6-9-12 FT:
Burpee
DB Thruster, 45#
3:43

*Rest 5 mins

12-9-6 FT:
Burpee
DB Thruster, 45#
4:58

3 Sets:
Nordics x 3 returns + 4 eccentrics
Ab Wheel x 10
Plank Valslide Knee Tuck x 10
Rotary Stability on stability ball w/ light med ball x 20 sec ea side

Metcon

2 RFT:
1 Mile Run
20 BS, 225#
22:41

Banded Hip Thrusts 2x25 w/ 2 red

Field

Beep Test w/ 20# vest
LT = L8S1
L8S2

Sprints, in yards:
W/ 20# vest: 10x2, 20x1, 40x1
No vest: 10x2, 20x1, 40x1

Metcon

Forward/Reverse Sled Drag

AMRAP 20 w/ 20# vest:
10 Air Squats, 30 DUs, Run 1 lap around backside of building
*Increase Air Squat by 10 every round
6 Rounds + 10

Ankle Band Inversion/Eversion

Aux

3 Sets:
SL Banded Hip Thrusts x 20 ea
Bulg Hip Hinges x 8 ea leg, ea hand w/ 1 pood KB
SL Eccentric Hip Extensions off GHD x 8 ea

Banded Zercher Bulg Split Squats 3x10 ea

Rear Neck Hold on Bench 3x30 sec

Metcon

3 RFT:
10 DL, 275#
50 DUs
*Sub 6 mins
5:25

Metcon

50-40-30-20-10 FT:
GHD Situps
KBS, 1.5 pood
19:24

Hip Flexors
Pedal Wheels

100 Burpees AFAP (make up from 30/31st)