Saturday, April 28

Line Drills 200 Meter Run Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts Toe Walk Heel Walk Side Shuffle High Knees Butt Kickers Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged Deadlifts 5 Front Squats

Hurricane (Time)

3 Rounds: 800 Meter Run 21 Power Cleans (115/80)

Rx+ (155/105) *sub run with 1000meter Row

Body Armor (No Measure)

4 "Giant Sets”: 10 Kneeling Single Arm Dumbbell Press (Each Side) 10 Romanian Deadlifts 15 Close Grip Push-ups 15 Weighted Pausing Hip Extensions (25/15)

Athlete’s choice on loading, but it must be moderate enough so that allows for unbroken repetitions each time. On the hip extensions, pause for a full two seconds at the top of each repetition. Rest 2:00 – 3:00 between sets.

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