GROUP WARMUP
3 sets of –
100 meter run
5 strict press -> push press -> push jerk
5 ring rows -> 1 10 foot rope climb -> 1 rope climb
:10 soleus stretch each leg

TEST
3 rounds for time of:
200 meter run
10 Shoulder-to-Overhead
6 Rope Pulls
*11 minute time cap

ALTERNATE TEST
3 rounds for time of:
200 meter run/row
10 push press
6 ring rows

GLUTE/HAMSTRING WORK
3 sets of:
8 barbell hip hinges (below knee or mid-shin, barbell does not touch floor) https://www.youtube.com/watch?v=7fW7ucHucK8
5 Glute-Ham raises

3 sets of:
5 Russian kettlebell swings
5 dumbbell glute bridges
:20 each leg single leg glute bridge hold