Warm Up
Jumprope 3 minutes
Pec Stretch and Shoulder Mobility
2 Rounds
- Dislocates x 10
- T Push Ups x 10
- Wallslides x 10
Strength/Skill
4 Sets
- A1: CGBP x 6-8 reps @ 20X1 – Rest 60 seconds
- A2: Ring Rows x 6-8 reps @ 2011 – Rest 60 seconds
- A3: Hollow Hold x 20-30 seconds – Rest 60 seconds
Metcon
Complete as many rounds and reps as possible in 7 minutes of:
- HR Push Ups x 10
- Box Jump – Step Down x 10
