WARM UP
5′ Practice Double Unders
Then, 3 rounds of:
10 wall ball #6/4
10 Hanging Leg Raises
10 Hand-release push-ups
10 Sit-ups
10 Hyperextension
MOBILITY & SKILLS
Hamstring – Low Back – Deadlift -Toe To Bar
CONDITIONING
“THE ROLLERCOASTER”*
AMRAP 12 Minutes
9 Deadlifts #50/30
12 Toes to Bar
7 Shoulders to Overhead
9 Toes to Bar
5 Thrusters
7 Toes to Bar
*compare to 16.06.17
ACCESSORY WORK
Hanging leg raise 3×12-15
Dumbbell side bends 3×12-15/side
GHD Sit-ups 3×15-20
GHD Back extensions 3×12-15
