Warm Up
Dynamic Drills
2 Rounds
- 10 Wallslides
- 10 Dislocates
- 10 T Push Ups
Strength/Skill
3 Sets
- A1: Press x 4-6 reps @ 20X1 – Rest 60 seconds
- A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds
3 Sets
- B1: Dips(Rings or Stationary) x max reps @ 2010 – Rest 60 seconds
- B2: Superman Hold x 20-30 seconds – Rest 60 seconds
MetCon
For time:
- 10 GTO (135/95)
- 20 Burpee Bar Hop
- 30 Pull Ups
- 20 Burpee Bar Hop
- 10 GTO
