1. Movement Prep/Activation
2 sets:
10 Banded Fire hydrants (each)
10 Banded Squats
20 Line Hops
-into-
6:00 Amrap
1x50ft Shuttle Run
5 Deadlifts (empty bar)
5 Front Squats
10 Hollow Rocks
10 Roll and Reach

2. Strength Prep
5 sets x 3 Deadlifts @80% of 1RM
* Complete a set on the 2 minutes *

3. Workout Prep
2 sets:
1x50ft Shuttle Run
2 Front Squats (build in weight)

15 CAP

5 Rounds

20 Lunges

7 Burpees

20 Sit Ups

7 Burpees
RX+
20 Jump Lunges
7 Burpee Pull-ups
20 GHDSU or T2B or any combo
7 Strict Rev. Grip Pull-ups (Chin-ups)

2:00 CAP Per Set

RX
5 Sets (1 set every 2:30)
8x50ft Shuttle Runs
12 Front Squats (115/80)
* Each shuttle run rep = 25ft down, 25ft back (50ft total)

RX+
135/95 Front Squat

2:00 CAP Per Set

5 Sets (1 set every 2:30)

10x50ft Shuttle Runs

12 Front Squats (155/105)

3 CAP

50 KBS (35/25)

AMRAP Burpees in Remaining Time

1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose