- Foam Roll
- Mobility
2. Skills & Drills
- Burgener Warm Up
- Skill Transfer Drills
3. Stamina - 2-3 rounds
- Power Snatch (95/65#), 10 reps
- Box Jumps (24"), 15 reps
- GHD Situps, 20 reps
4. Work Capacity - Row Intervals
- 3x3 min intervals, highest average watts
- 3 min recovery between intervals
5. Durability
- Headstand Hold, 3 min
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