barbbraden

Mobility
Squat prep: lacross ball hips and glutes, squat stance, hip distraction and good mornings

Gymnatics : 15 minutes
Max distance every 50 yards (tough one on concrete!, redo in grass)
6 skin the cats

Strength
AM- Shoulder Press 1 RM
Results: 130 lbs. PR
PM- Squat pause 1 RM
Results: 245 lbs (250 lbs too slow down) not much of a pause.

Fitness
AM – 5 RFT
20 air squats
15 K2E
Results: 6:05
PM – RFT
50-40-30-20-10 sit ups
10 muscle snatch between each round
Results: 4:51