Warm Up
Hip and Front Rack Mobility
2 Rounds
- 10 Dislocates
- 10 OHS
- 10 Scap Push Ups
Strength/Skill
4 Sets
- A1: Front Squat x 4-6 reps @ 30X1 – Rest 60 seconds
- A2: Chin Ups (Supinated) x max reps – Rest 60 seconds
- A3: Ring Fallouts x 8-10 @ 3011 – Rest 60 seconds
MetCon
In teams of two, partners will alternate movements to complete as many rounds and reps as possible in 12 minutes of:
- 10 Pull Ups
- 10 Thrusters (95/65)
- 10 Box Jumps (24/20)
