Animal Warmup

Bear Crawl

Crab Walk

Frog Jump

Duck Walk



Depth Jump Box Jumps


3 Box Jumps for knee issues


4x10 Romanian Deadlift Snatch Grip

Use heaviest weight -10 lbs from 8/6


1 Minute ME Strict Pull ups

3 Minute AMRAP

15 Burpees

15 Push-press 115/75

2 Minute ME Strict Pull ups

3 Minute AMRAP

15 Burpees

15 Push-press 115/75

1 Minute ME Strict Pull ups

*no rest between sections


Foam Roll

Low Back & Hamstrings

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