(Week 4)
Warm Up- 
Bike 3 Minutes- steady
Then; 2 Sets
Spiderman Stretch
Counter- balance Squat x8-10
YTW’s x 6 each
SL Front foot elevated split squat x6/leg

CF Fitness
A. Goblet Squat 20RM
B. For Time;
Row 750M/ 500M
35 Wall Balls
20 Pullups, Jumping C2B Pullups, or Ring Rows

Performance
A. Back Squat 8RM
B. For Time;
Row 1K/ 750M
50 Wall Balls 20/14lbs.
30 Pullups

Weightlifting
A. Pause Jerk- Build to a heavy single
B. Power Clean + Push Press- Build to a heavy set
C. Back Squat- 8RM