OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00/1:00 Couch Stretch
1:00/1:00 Banded Shoulder Distractions*
*Wrap wrist in the band and walk away from rig until under tension. Palm should be facing up towards ceiling and athlete will take a half kneeling stance and lean into the side being stretched.

OPTIONAL COOL DOWN
1-2 SETS FOR QUALITY
1:00/1:00 KB Calf Smash
1:00/1:00 Pigeon Stretch on Box
200m Cool Down Walk

Deadlift 7x5 AHAP.

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10/10 Wrist Nerve Glides*
5/5 Single Leg Prone Leg Lift Stretch**
10 SLOW Alt. Bird Dogs
-Rest as Needed b/t Sets-
*Place an outstretched arm against the wall or post on the rig, with palm against the surface and fingers pointed down. Slowly lower head away from the arm. Hold for :03-:05 then release.
**Lying face down, bend one knee to 90 degrees. Lift thigh off ground while squeezing the glutes. Hold for :03-:05 before lowering

4 ROUNDS FOR TIME
250 m row
24 KB swing
18 KB frontsquat
12 double KB clean&jerk

-8 pull-ups
-6 burpee box jump overs 60/50cm
-8 power cleans 40/30kg
-AMRAP double unders

5 rounds for time of:
Pull up x6
Push up x9
Wall ball shot x12 (9kg)

3 rounds for time of:
400m run
KB swing x21 (20kg)
Pull up x12

21-18-15-12-9-6-3 reps of:
Thruster (42,5kg)
Burpee facing bar

For time

Side plank Clamshell: 3 x 8-10 each 1s hold. Rest 60s.
+
- Pigeon Pose - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)