Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
20 Russian Kettlebell Swings
10 Overhead Walking Lunges (25/35# plate)
5 Strict Pull-ups

Overhead Squat
E2MOMx8
3 @ 65%

Conditioning
"Nancy"
5RFT:
400m Run
15 OHS (95/65)

Extra Work
Midline Conditioning
NOT for time:
25 GHD Sit-ups
25 Back Extentions
25 GHD Sit-ups
25 Back Extentions

*Programming modified from Ben Bergeron's CompTrain