Warm Up
1:00 BANDED SCAPULA RETRACTIONS
Then
10 Burpees
50 Unbroken Wallballs (LIGHT WEIGHT)
Run 400m
10 Burpees

:10- bench review
Retract shoulder blades in and decompress down
Break at the elbows allowing the bar to descend towards the center of the chest.
Elbows track tight and close to the body.
Allow the bar to make contact with the chest.
Drive through the heels (down and away), butt stays on the bench 
Press the bar straight back to your starting position.

Strength- Find 1 Rep Max bench

Teams of 4

AMRAP 16 Minutes

200m Ski*
10 Pistols
*Waterfall style, once P1 leaves the Ski Erg the next person will start on the Ski Erg. *
Target Score 4+ rounds

Pistol Scale/Modification –
Pistol to target (bench, box etc.)
“Curtsy” Squat
Air Squats

Cool down
Sumo Squat Hold
Lying Knee to Chest Stretch