Warm Up
Dynamic Drills
2 Rounds
- 5 Deck Squats
- 10 Dislocates
- 10 T Push Ups
Strength/Skill
A. 4 Sets
- A1: Push Press x 5-7 reps – Rest 45 seconds
- A2: Hollow Rocks x 20-30 seconds – Rest 45 seconds
B. 4 Sets
- B1: Weighted Pull Up x 4-6 reps @ 21X1 OR 2-3 reps @ 40A1 – Rest 45 seconds
- B2: Arch Hold (Superman) x 20-30 seconds – Rest 45 seconds
MetCon
Complete as many rounds and reps as possible in 5 minutes of:
- 10 Pull Ups
- 10 Wallball (20/12)
Rest exactly 3 minutes, then
Complete as many rounds and reps as possible in 5 minutes of:
- 10 Deck Squats
- 20 Mountain Climbers (each step is 1 rep)
