Oil Change


2 Rounds of:

  1. Row 250m
  2. 5 Cobras 
  3. 5 Air Squats
  4. 10 Shoulder ROM


Wall Stretch+Calf & Ankle Stretch


It's important to recover. Good sleep and good food makes recovery much better. Take your time today. Move and get feeling better. 

Lift of the Day:

Shoulder Press 3x5@50% of 1RM (Speed Press)
Back Squat 3x5@50% of 1RM (Speed Squats)

These lifts should be controlled but fast and explosive

Run of the Day:

2x200m Technique Runs

Not for time. Rest as needed. 

Skills & Technique: (Click below for links to more info)


Oil Change

20 Hip Extensions 
5 Skin the Cats
Samson Stretch (:30 each leg)
20 GHD Sit-ups
5 Squat Therapy w/pvc
10 Ring Dips

2 Rounds 
Not for time.