Wednesday, Feb. 7th, 2018


A) Warm Up

200m Run

Line Drills

Quad Stretch
Knee to Chest
Soldier Kicks
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
3 Air Squats + Broad Jump
High Knees
Butt Kickers

“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

5 x 5
Push Press @ 60%


7 Min Amrap:

Bar Facing Burpees
On the Minute: 7 Deadlifts 225/155

*Score is total bar facing burpees completed in the 7 mins.

*Choose a deadlift weight that you could complete unbroken every time.