02.16.2017

Warm up:

3 Rounds
.20sec football step (quick feet)
.20sec jumping squats
.20sec rest

3 Rounds
.20sec Scap push ups
.20sec Hollow rocks
.20sec rest

Mobility:

10:00 cap:
1. Anterior compartment smash   2/
2. Wall press : 3x 15

Strength endurance:

EMOM 20:00
1:00 : 5 Strict pull up OR 10 Ring rows
2:00 : 15 Wall balls (20/14)
3:00 : 20-30sec Handstand hold OR Handstand walk
4:00 : 12 GHD sit up OR 45sec plank hold

Conditioning:

21-15-9
Thrusters (95/65)
Box jump overs (20/14)