Warm Up

Part A) 5 rig to rig sprints (walk back between sets)

Part B) Rig to Rig Group Warm Up

Down: lunge with twist

Back: One Leg toe touch

Down: open gate

Back: close gate

Down: broad jumps

Back: high skips

Strength

5 set of each complex (45 sec rest between)

- Complex A (3 strict pull-ups + 3 kipping pull-ups + 3 CTB pull-ups)

- Complex B (3 hang cleans + 2 power cleans + 1 squat clean)

Conditioning

15 min AMRAP

- 10 pull-ups

- 8 push-ups

- 10 russian KB swings @ 70/53

- 8 power cleans @ 135/95

Cool Down

- roll out, shoulder distraction, sleep stretch, lacrosse ball work