1. Warm Up
- Foam Roll
- Run 1000m
2. Skills & Drills
- Burgener Warm Up
- Skill Transfer Drills
3. Strength
- Overhead Squat, 5-5-5 reps
4. Stamina
- Handstand Hold, 1 min
5. Work Capacity - "CHRISTINE" - 3 rounds for time:
- Row 500m
- Handstand Hold, 1 min
5. Work Capacity - "CHRISTINE" - 3 rounds for time:
- Row 500m
- 12 Deadlifts (BW)
- 21 Box Jumps (20")
6. Mobility
- Hollow Rock, 3 min
- 21 Box Jumps (20")
6. Mobility
- Hollow Rock, 3 min
- Hip Capsule
- Hip Flexion/External Rotation
- T-Ball Hip
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