1. Warm Up
- Dynamic Warm Up
- Speed & Agility Ladder
- CrossFit Warm Up (2x15 reps - 1 min rotation)
- Samson Stretch (30 sec/side)
- Overhead Squat
- Situp
- Back Extensions
- Pullup
- Ring Dip
2. Strength
- Hang Power Cleans, 5x5
3. Durability
- Run, 1.5 miles
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