02.15.2017

Warm up:

3 rounds:
.30 double unders
.30 rest

then

2 Rounds:
10 DB strict press (left)
10 DB strict press (right)
10 DB goblet squats
.20 bar hang (lats activated)

Mobility:

10:00 cap:
1. Lat smash with foam roller   2/
2. DB/Plate “Y”s : 3x 15

Skill:

10:00
Toes to bar:
A) 4x max unbroken sets
OR
B) 4x 6-8 Perfect kip*
then,
4x 5 Kipping knee to elbow

Conditioning:

AMRAP 12:00
30-30-30-30-30… Double unders
4-8-12-16-20… Alternating DB Snatch (50/35)
4-8-12-16-20… Alternating DB Lunge (50/35)

Score is last completed full round

Finisher:

Tabata Alternating:
Superman hold
Sit up