WARM UP (No Shoes/Socks for all warm ups)
*NO Shoes through entire warm up
A1. Theraband Warm Up(Part 1) (Demo here) – 10 reps each
A2. Theraband Pass Throughs (Demo here) – 1 set 20 reps
A3. Wrist Joint Glides (Demo here) – 20 reps/side

B. Squat Sequence, Get Upright! – 1 Round
-position feet straight on each squat rep(toes pointing straight ahead, not turned out); exaggerate toes turned in with heels elevated and/or during support as able
B1. Air Squat w/Elevation (Demo here) – 10 reps with 3 second pause in bottom/rep
B2. Bent Knee Ankle Rocks (Demo here) – 10 reps + 10 second hold on last rep/side
B3. Bottom Squat Hold w/support (Demo here) – 30 seconds total
B4. Internal Hip Push (Demo here) – 5 reps unassisted + 5 reps assisted = 10 second hold on last rep/side
B5. Extended Plate Squat w/Elevation into Overhead Stretch (Demo here) – 10 reps with 3 second pause in bottom/rep
B6. Bent Knee Ankle Rocks (Demo here) – 10 reps + 10 second hold on last rep/side
B7. Bottom Squat Hold w/support (Demo here) – 30 seconds total
B8. Internal Hip Push (Demo here) – 5 reps unassisted + 5 reps assisted = 10 second hold on last rep/side
B9. Extended Plate Squat into Overhead Stretch(no elevation) (Demo here) – 10 reps with 3 second pause in bottom/rep

Weightlifting
Specific Warm Up
3 Rounds
10 front rack pvc side stretch
30 second bottom front squat hold(use straps if available)
5 shoulder rotations
5 BN press and stretch
5 single leg KB RDL/leg

A. Split Jerk – 5 sets 1 at 80% and/or above

Conditioning
A.
Specific Warm Up
2
Rounds
5 inch worm into cobra
10 sit ups
5 strict pull ups(c2b if able)
5 kipping pull ups(c2b if able)
B. 5 minutes rope climb skill work

C
. WOD – For Time
3 Rope Climbs
15 Reverse Burpees
3 Rope Climbs
15 Reverse Burpees
3 Rope Climbs
Cool Down
A. 5-10 minutes light Run, Dyne, Row, Drag or Walk