Warm-up: Dynamic Warm-up, PVC pipe Shoulder Mobility

Activation: KB Get Ups for 5 mins (#35/#15)

-Overhead Squat: 3 sets, 3 reps each (Don’t exceed more than 65% of max)

50m sled push (#135/#95) down and back on the green turf will be roughly 50M
20lb Medicine ball clean for 20 reps
15 chest-to-bar

Cool down (Optional)
-Banded Hamstring Distraction, Pigeon pose, and Dragon pose
-ROMWOD (or equivalent stretching program dedicating no less than 2:00mins to a particular stretch for a total time of 20-30mins of stretching)
-12mins (devote general 1:30 to each targeted area) of Foam roller targeting shins, hamstrings, quadriceps, calves, and entire back (thoracic, upper, lower, lats)

Conditioning (optional):
2 miles conducted at 75-90% of ME

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