Friday

Mobility Training:

HAM Complex
5x Hip Swivel each side
5x Shoulder Dislocates
5x Sotts Press
3x Scorpion Strikes each side

Movement Prep:

2 Rounds
5x Single leg box hops each leg 24/18 inch box
10x Box jumps 42/30 inch box
1x Dot Drill
2x Pro Shuttle run drill

Strength:

Work up to 1RM Deadlift

Work Capacity:

21x Deadlift 225/135 lbs.
800m Run
15x Deadlift 225/135 lbs.
800m Run
9x Deadlift 225/135 lbs.
800m Run