Carson set to SMASH

6 reps of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up

6 count burpees
10 each of
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats (overhead pvc)
push ups (2nd round hand release)


Deadlift Protocol.
3 reps of deadlift to the kneecaps.  @85-95% of max
followed by 6 box jumps
rest 3-4 minutes
3 rounds.

Bear Trap
In two minutes do reps of for total pounds moved:
You choose the weight and multiply it by total reps for total score.
1 deadlift (return the bar to the floor and perform the clean from the floor.  This looks like a double deadlift)
1 clean
1 front squat
1 push press/jerk
(back rack)
1 back squat
1 back rack press/jerk.
Each round is 6 reps, score is total reps multiplied by the weight(including bar) in pounds.
9rounds and 4 reps(finished press/jerk) at 95lbs is
amrap in 7 min of 
10 toe 2 bar 
15 burpees


Press ups Press ups Press ups
Pigeon stretch 
Knee on the wall (couch)
Shoulder bully.

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