Warm Up
DROM
Indian Clubs (IC)
50 Jump rope singles 50 1 leg
hops each side (you can also do 1 leg jump ropes)
2 skill ladders
Skill/Strength
5x3 strict HSPU
use pike as a scale hard as possible if athlete
is good use deficit
WOD
5 RFT
Sled 200m
135/90
5 Tire Flips
10 T2B
Shoulder band work 3x5 each
side
Internal external rotation;
front, lateral, and back lifts
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