WOD
Strength
Farmers Carry: 4 x 50M, build in weight
use farmer bars – between each set complete 10 box jumps, rest as needed
Conditioning
Every 4 minutes for 4 rounds, record time for each round:
20 Slamballs (20/12)
20 Wallballs (20/12)
100M Sprint
Mobility
T-Spine Mobility on Medball -2 Minutes
Quad Foam Roll – 2 Minutes
Hamstring Mobility – 2 Minutes