Warm Up
Hip and Front Rack Mobility
2 Rounds
- 15 Dislocates
- 10 Goblet Squats @ 30X1
- 5 Pull Ups or Ring Rows
Strength/Skill
4 Sets
- A1: Front Squat x 6-8 reps @ 30X1 – Rest 60 seconds
- A2: Weighted Pull Ups x 4-6 reps @ 2011 OR 2-3 Negatives @ 60A1 – Rest 60 seconds
- A3: Plank on Elbows 45-60 seconds – Rest 60 seconds
MetCon
Every minute on the minute for 16 minutes
- Odd – 10 Wallball
- Even – 5 Burpees
