Warm up (8-10)

APA barbell complex

x2 Rounds

6 rdl

6 row

6 fs

6 hpc

6 strict press

6 ohs

6 good morning

6 back squat

Mobility

4 minutes to work on groin and upper hamstrings

Skill

x8min per segment

1: Stance test

• stand in front of your partner
• Take turns pushing and pulling to get opponent out of position
• Check stability at all three positions (stand, half squat, bottom)

2: Turkish get ups (work up to a heavy x2ps)

3: Oh walking lunges (plate/barbell/db)

4: X6 Strict press + 3 count hold at the top @8

Over head squat skill development

x15 minutes workshop

• 3-5 min demonstration
• 10 min practical

Conditioning

For time:

4x6x8x6x4

Ohs

Pull ups

Leg raises