Warm-up: JA’s, high knee walk, butt kick run, side shuffles, karaokes, 4-50% POSE sprints. Part #2: 10 burpees, 10 pushups, 10 atomic situps

Strength: Bench Press 1) 5 x 65% 2) 5 x 75% 3) max reps x 85%

WOD: 25-20-15-10-5 of Deadlift and Wall Ball. RX:185/135 20/15

Youth and Pro Athlete

Speed: Sprint starts, 40m sprints, back pedal drills
Endurance: Swim 500m warmup, 10x 100 sprint, 5x 150sprint, 10x 25m sprint, 500 cooldown.

Mobility and Recovery

Pre-WOD: Burgner Warmup. Pass through

Post WOD: Banded hamstring, supine back