Warm-up:
2sets Banded Lateral Monster Walks x 10 each way

Strength:
3rds
1a) Weighted Barbell Hip Thruster x 6 (heavy)
1b) Strict Pull-up x 6-8

Long Chipper
Masters 40-44, Masters 45-49, Masters 50-54 and Teens 16-17

1,000-meter run
25 sandbag ground-to-shoulders (100 / 70 lb.) *power clean
25 box jump-overs (24 / 18 inch)
25 chest-to-bar pull-ups
50 wall-ball shots (20 / 14 lb.)
25 chest-to-bar pull-ups
25 box jump-overs (24 / 18 inch)
25 sandbag ground-to-shoulders (100 / 70 lb.) *power clean