Warm Up
Jumprope 3 minutes
Dynamic Drills
2 Rounds
- Dislocates x 10
- Scap Push Ups x 10
- Push Press x 10 (45/35)
Strength/Skill
4 Sets
- A1: Push Press x 4-6 reps – Rest 45 seconds
- A2: Hollow Hold x 20-30 seconds – Rest 45 seconds
- A3: Ring Push Ups x max reps @ 1010 – Rest 45 seconds
- A4: Double Unders x 60 seconds – Rest 45 seconds
MetCon
3 Sets
Against a 2 minute clock, complete as many rounds and reps as possible of:
- Burpees x 5
- KBS x 10 (53/35)
Rest 2 minutes between sets and then pick up where you left off.
Score total rounds and reps.
