Warmup

Dynamic Athletic Movement
Hip Mobility Series

3 x 10
Overhead Squat
Downdog Push-ups

L3/4 – once through with empty bar, then add a little weight
L2 – start with pvc, then move to empty bar
L0/1 – practice with PVC

Lift

5 x 2 @ 75%
Deadlift

Conditioning

10 Minutes E2MOM (alternate minutes with a partner)

60 seconds Max reps

Unbroken Wall Balls*

* The point is to try to complete as many reps as possible in a minute without stopping, to develop timing and endurance for high rep sets.  So the ball may not touch the floor or be held against the wall–you may slow down your pace or catch your breath by holding the ball in the front rack position.  If you drop the ball either intentionally or accidentally, the set is over.