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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