A. 3 Sets
Run 150m
Half Kneeling Shoulder CARs x 3-4 per
Wall Walk to Nose to Wall HS Hold x 30sec
Supinated Hang x 20 seconds
B. 3 Sets
Bar Taps x 10-15
Hollow Hold/Rocks 30 seconds
90/90 Hip Switch x 10
C. In teams of 2, with only 1 person working at a time complete the following:
Erg 100 Calories
-then alternate movements to complete 10 rounds of-
Burpee Pull-up x 6
Lateral Medball Box Step Over x 12
Double Under x 24
D. SLIPS Practice 5-10 minutes
