Essentials:
A.
Warm Up Game
Dodge Ball
*Coaches Rules*

B.
15min EMOM
1. Hollow Rock x 15 reps
2. Barbell Good Morning x 10 reps
3. Single Leg DB RDL + Row x 5 per leg

C.
4 Rounds each For Time:
Burpee x 10 reps
Step back Lunge x 10 reps per Leg
Deadlift x 10 reps 45%
Rest 3min

Fitness:
A.
Warm Up Game
Dodge Ball
*Coaches Rules*

B.
15min EMOM
1. Hollow Rock x 15 reps
2. Barbell Good Morning x 10 reps
3. Single Leg Dumbbell RDL + Row x 5 per leg

C.
4 Rounds each For Time:
Burpee x 10 reps
Lunge Jump x 10 reps per Leg
Deadlift x 10 reps 185/135
Rest 3min

Performance:
A.
Warm Up Game
Dodge Ball
*Coaches Rules*

B.
15min EMOM
1. Hollow Rock x 20 reps
2. Weighted Back extensions x 10 reps
3. Kettlebell Windmill x 5 per leg

C.
5 Rounds each For Time:
Burpee x 10 reps
Lunge Jump x 10 reps per Leg
Deadlift x 10 reps 225/155
Rest 3min

Competitor Session 2:
A.
5 Sets
Russian KBS x 50 reps 70/55