Warm Up
Row 300m
Hip Mobility
2 Rounds
- 10 Dislocates
- 10 OHS
- 5 Depth Jumps
Strength/Skill
A.
In 12 minutes, build to a 3RM Back Squat @ 20X1
B.
In 8 minutes, build to a 2RM Weighted Pull Up @ 20X1 OR perform 3 sets of of Pull Ups x 2-3 reps @ 40A1
MetCon
3 Rounds for time of:
- 20 Wallball (20/14)
- 15 KBS (53/35)
- 10 Pull Ups
