09/11/2018

Warm Up

7 min AMRAP

- 4 tempo OHS (3 sec down, 1 sec @ bottom)

- 8 kip swings (on bar)

- 8 dball deadlifts

- 20 sec medball and barbell t-spine mobilization

Strength

- 5 x 4 Overhead Squat

*these must be below or at parallel. Lower the weight and utilize a target if necessary.

Conditioning

- 140 double-unders

- 70 wallball shots

- 35 TTB

- 15 Dball over shoulder @ 100/80

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