20-min Warm Up & Stretching

Hang Power Clean

This was 50/50 work and instruction. Jordan put the squad through 45 minutes of instruction and reps for form. Many lessons were learned.

5 Sets

8 @ Back Squats (50% effort)

The weight and rep count was primarily to view and correct issues with form. Body mechanics change everything.

"Tail-Pipe" – Partner Workout (5 x Each)

250m Sprint Row

50# D-Ball Carry

While one partner is rowing, the other must carry the d-ball at chest height.

5 Minute Plank

Hold any plank position for the duration.