Strength: Maximal, Speed Strength
ESD: Aerobic

Sympathetic Breathing Protocol
2rds NFT: 10 Rotational Ball Slams (Alternating), 10 Plate Death March, 20 Mountain Climbers, Forward Facing Box Formations

All Levels
A. High to Low Banded Wood Chop
4 sets of 6 L 6 R
Rest 1 minute.
B. Single Leg Barbell Romanian Deadlift; 31X1
4 sets of 6 L 6 R
Rest 90 seconds. Increase weight each set.
+
White
1 minute at each – 10 sec transition between movements.
Backwards Sled Drag DNB
Mountain Climbers
Kettlebell Halos
Rest
x3
*80-90% ME

Gray
1 minute at each – 10 sec transition between movements.
Wall Walks
Strict Toes to Bar
Farmers’ Carries (heavy)
Rest
x3
*80-90% ME

5 minute cooldown.