12.11.2017

Warm up:

3 rounds, with Dumbbells

10 Step ups on box

10 Alternating renegade row

10 Banded tricep extension

10 Hollow rocks

Mobility:

1. Pigeon pose or wall squat
2. Wall Press 3x 10/side

Warm up thrusters (5-10:00)

4 sets of 4 building and then go back to conditioning weight

Conditioning:

(22:00)

5 sets of : (3 min on : 90 sec off)

12 Thrusters (95/65)

10 Burpee box jumps (24/20)

8 Ring dips

MAX Wall ball with remaining time

Score is total number of wall ball after 5 sets