Warm-Up
Foundation Strength w/ DR. Matt Weist

Activation
2 rounds of:
5 x 5 sec - Squat Hold
10x10 - T-Spine Reach Unders
10x - Floor wrist mobility

Strength
A1 - 4 x 8 BB Front Squat
A2 - 4 x 8 Seated L Sit DB Press
A3 - 4 x 8 Box Jump Overs

​Conditioning
2-4-6-8-10-12....
Med Ball Clean to Thruster Toss
Pull-Ups

​Core Auxiliary - E30on30 x 3
​Hollow Rocks

Warm-Up
General Dynamic
Mobility - Pick 1 Stretch Ankle and Hip (Hold 1 minute each)

Activation
Tabata - 20/10 x 4
Empty Bar Squats Back Squats
&
Hollow Holds

Strength 1
8-8-6-6-4 reps
RFE Split + 5 Box Jumps

switch when done

Strength 2
4 Rounds of:
Heavy Sled Push Down Pull Back with TRX handles
+
Heavy 1 Arm Farmer Carry (Right Down Left Back)
(R1 - hand at side R2 - Hand in Front Rack R3 - Overhead R4 - hand at side again)

Strength Finisher
3 rounds of:
Wall Sit 1 Minute
1x DB Turf Lunge Full Length (Down and Back)

Warm-Up
Mobility - 1 shoulder stretch / 1 Hip stretch 
 
Activation
3 x 10 - Banded Good Mornings 
3 x 5/5 - 1/2 Turkish Get-Ups

Strength 1 
5 x 8,8,6,6,4 reps
BB DeadLift & BB Push Press 

Strength 2  

• 3 x 10/10 - KB Lateral Lunges (Right to Left) 
• 3 x  8/8  - DB 1 Arm Bench Press on Stability Ball 
• 3 x 1 (Down & Back Turf) Bear Crawl - Focus on form and flat backs

Conditioning - AMRAP 7 
15 KB Swings
7 Pull-Ups
8 Wall Balls

Warm-Up
Ankle Mobility Focus (movement fix drills)

Activation
40/20 - Work to Rest x 4
A1) ISO Squat Hold (change feet narrow, side, feet out) 
A2) Lateral Burpees 

B1) Quick Feet Jumps 
B2) Lunges

Strength 1 
EMOM10
3 Strict Press & 5 Air Squats 

Strength 2 
10/8/6/4/2  reps per side (Add weight each round) 
Pistol Squats 
Land Mines
Side Plank w/ elbow to knee 

Strength 3 
AMRAP 8 

• Weighted Plank - MMF
• 1 Arm tricep overhead extensions - MMF 

Group Finisher