07.26.2017

Warm-up:

[10:00 clock]

1 hand OH carry (to dumpster and back)

10 shoulder tap on wall (or shift weight)

10 Goblet squat

10 Supermans

Mobility:

1.  Goblet squat hold or wall squat  4:00
2. DB lateral raise 3x 10

Skill:

[15-20:00]

5 SuperSets of :

5 HSPU (kipping or strict or deficit)

50 Double Unders

Rest 1:00

Conditioning:

[CAP 15:00]

For time:

75 wallball with EMOM 15 sit-up