Warmup
400m run or row
2 rounds
10 Back ext
5 pull ups
10 Push ups
5 Box Jumps
Mobility
Full body roll. Then focus on 1 part for a couple of minutes.
Strength
5/3/1 Deadlift
Basic rotation is week 2
Advanced rotation is week 6
WOD
AMRAP 15:00
7 Squat Clean (75% BW)
2 Rope Climbs (25 towel pull ups is a good sub)
Endurance
50 Pistols (alternating legs)
Strides & then some soccer or 30-40 min steady.
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