04.05.2018

Warm up:

(2 rounds)
20 Arm circles (small,medium, large), both directions
10 Dowel overhead Squat
20 walking plank (10 one direction, 10 back)
10 Squat + lateral & back kick

Then (with the orange band) 2 rounds :
12 external rotation right + left
12 internal rotation right + left

Strength/Technique:

(15:00-20:00)
Overhead squat; warm up, then
10-8-6-4-2-2-2 (building if possible in small increments)

Conditioning:

EMOM for 16:00 (work for 50 sec and rest for 10)

1- Calorie Row
2- Ball slams
3- 1 Arm Dumbbell Overhead squats (switch arms after 25 sec)
4- Roll outs (on rings)

Score is is lowest number of reps for each exercise in any given round

Recovery:

1.   D-ball opener; 4:00
2.  Bretzel; 2:00/