1. Warm Up
- Foam Roll
- KB Warm Up
2. Skills & Drills
- Burgener Warm Up
- Skill Transfer Drills
3. Strength
- Deadlift, 3-3-3 reps
4. Work Capacity - For time:
- Row 5K
5. Durability
3 rounds
- GHR, 5 reps
- KB High Windmill, 10 reps/side
- Toe to Bar, 15 reps
- Hollow Rock, 3 min
6. Mobility
- Leg Crossed Over Stretch
- Couch Stretch
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