Warm Up: 2rds of:

10-HR Push Ups

10-Pass Throughs

10-Good Mornings

10-Walking Lunges

Skill: “Back to basics” FOCUS on correct and efficient Squat form. Coach: make the adjustments needed to your athletes

Air Squat, Front Squat, OHS 15-20min. Pipe, bar, and light weight depending on Athletes progress and ability

WOD: “Diane” and more

21 – 15 – 9

DeadLifts 225/155lbs

Handstand Push Ups


9 – 15 – 21

Power Cleans 135/95lbs

Ring Dips