Warm-up
0-5:00
Briefing
5:00-15:00
Banded Pull Aparts
OH Banded Pull Aparts
Kneeling T Spine Roations
Renegade Rows
15:00-30:00
Bent Over Row (10-10-10-10-10)
Skill Work
30:00-40:00
Fire Hydrants x10/10
Good Mornings x10
Hip Flexor Holds x10s
Hip Flexor Drives x10s
Kickouts x10/10
Walking Knee Drive to Lunge x20
Wideouts x20s
Quick Feet x20s
40:00-55:00
Death by 10m Sprint (AMRAP – Reps)
Death by 10m Sprint
Start at 5