MONDAY WORKOUT

GW
DYNAMIC STRETCH
SHUTTLE RUN 30/30 X 3 
METCON 1
BOX JUMPS
BROAD JUMPS
DRAGON WALKS
30/30 X 2

STRENGTH WORK
EMPTY BAR 
5 WEIGHTED GOOD MORNINGS
5 RDL'S
5 CONVENTIONAL DEADLIFTS

DEADLIFTS
5 X 8
55-75%

METCON 2

30 GOBLET SQUATS
20 SIT UPS
10 PULL UPS OR RING ROWS

6 MIN ON - 1 MIN REST 
2 ROUND AMRAP