Warm up(0:00-10:00)
"Line drill"
Run 200 Meters 
Quad Stretch 
Knee to Chest 
Solider Kicks 
Knuckle Drags 
Side Lunge 
Cradle Stretch 
Walking Samson 
Walking Spidermans 
Walkouts 
Toe Walk 
Heel Walk 
3 Air Squats + Broad Jump 
High Knees 
Butt Kickers 
Skip for Height 
Skip for Distance

Banded walk(down and back)

Barbell warm up
5 Good Mornings
5 Back Squats
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility(10:00-15:00)
Couch stretch-1:00 min per
Elevated child's pose-1:00 min

Pointers/Skill(15:00-20:00)
Pull up-
Long hollow body
Prep:
10 scap pull ups
3 kip swings
1-3 strict pull-ups
3 pull ups

Deadlift-
Chest over bar, load hamstrings, keep bar close to body.

Bike-
Knee over pedals, use arms

Row-
Full range of motion, quick handle return

Metcon(20)
“Mixed Feelings”

5 Rounds, On the 4:00

12 Pull-ups

16 Deadlifts (135/95)

20/14 Calorie Schwinn Bike, 200m row or 200m run-your choice

Score equals slowest time

Opt(12)
1600m walk/run
5x5 back and hip ext
5x5 ghdsu
3x2 hang snatch

Finisher
30 band pull aparts
15 cuff iso per side
30 slow bicycles
1:00 min plank
1:00 min hamstring stretch