Warm Up 3 rounds:
Row 250m
5 x Power Clean

Strength
1) 1RM Front Squat
3 x 3 Leg Press
3 x 3 Leg Curl
3 x 20 Calf Raise

2) 5 rounds:
3 x Front Squat @ 85% 1RM
3 x Box Jumps
10m DB Crawl @ 55 lbs

3) 5 rounds:
10 x Thrusters
30m Tire Drag
5 x GHD Back Extensions

4) 5 rounds:
5 x Pull Ups
10 x Dips
5 x Rotator Scarecrow

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs

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