- Foam Roll
- MB Clean Warm Up
2. Skills & Drills
- Burgener Warm Up
- Skill Transfer Drills
3. Strength
- Press, 15-15-15 reps
4. Work Capacity - "JACKIE"
- Row 1000m
- 50 Thrusters (45#)
- 30 Pullups
5. Durability
- 2 Min Double Unders, Max reps
- Hollow Rock, 3 min
6. Mobility
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