A. Skill: 
Back Squat –
1X8 @ 70%
2X5 @ 75%
2X3 @ 80%
 
B. MWOD:
Hip External Rotation
 
C. WOD:
3 RFT –
12 Deadlift (185/135)
12 Pull-Up
300m Shuttle Run
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Quick Tips:
1. You should be able to do all movements unbroken.
2. Only exception might be the pull-ups…but only break into two sets, we want you to stay moving
3. Set of 12 DL’s should take no more than one minute – that’s 5 seconds per rep, completely doable even if they are not touch-and-go reps
4. Shuttle run is a great test of your agility and how well you can start and stop multiple times. Keeping a steady pace on each leg is crucial
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***Reminder: We will be CLOSED this coming Saturday the 26th as a few of our athletes are competing at the TNL Fitness Challenge***