Wednesday

Baseline:

ROM Drills (Mobility exercises):
HAM Complex
Hip swivel
Hip crossover
Backward and forward rolls
Scorpion strikes
Hand walkout
Sit-through
Shoulder dislocate
Leg swings

Strength:

4 Rounds (Not for time)
3x Single arm snatch each arm
40 yd. Farmer carry 2x 100/50 lbs. dumbbells

Work Capacity:

7 Rounds
10x Pistols (Alternate legs each rep)
10x Deadlift 155/95 lbs.
15x KTE's