Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

400 m run or 500 m row

Workout Warmup:

Bench Press, 5x5 @ 75%. Try and go heavier than last week.

Or 10 min to work on two skills… DU’s, T2B, C2B, MU’s, etc.

Workout and Endurance:

1000 m row

400 m run

Then 3 rounds of:

10 ground to overhead with Bumper. 45/25lb

10 Russian twists 45/25lb bumper

10 KB swings,(American) 24/16 kg KB

10 Goblet squats 24/16 kg KB

Cash out:

500 m row

400 m run

Lift and Skill:

Work on some goats for 20 min.