Wednesday

Mobility Training:

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

Movement Prep:

3 Rounds
10x Lateral box jumps each side 24/18 inch box
5x Lateral jumps over the box each side
1x Dot Drill
50 yd karaoke each direction

Power:

3-3-3
Squat Clean

Stamina/Durability:

AFAP
30x OHS 135/95 lbs.
Run 1 Mile