Monday, Nov. 27th, 2017


A) Warm Up

200m Run

:20 Jumping Jacks
:40 Quad Stretch

:20 Air Squats
:40 Active Spidermans

:20 Push-up to Down Dog
:40 Active Samson

“Barbell Warmup”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Barbell

B) Strength/Skill

Take 15-20 Mins to Find
a 3 Rep Max Front Squat


For Time:


Sumo Deadlift High Pull 95/65
Push Press 95/65
Bar Over Burpees

Looking to choose a weight on the barbell that athletes could complete
21+ repetitions unbroken when fresh on both movements when fresh.
Within the workout, going unbroken may not be the best approach,
but choosing the proper load will get each individual the best workout for them.