MOBILITY & WARM UP
3 Rounds:
60s Row/Bike/Ski
5 Spiderman + Reaches (each side)
5 Walkouts
5 Scap Retractions
5 Strict Pull-Ups
2 Rounds:
5 Good Morning
5 Back Squats
5 Elbow Rotation
5 Strict Press
5 Front Squats
SKILLS & SPECIFIC WARM UP
Kipping – Push Press
CONDITIONING
“Fran Plays Ball”
21 – 15 – 9
Wall Ball #9/6
Thrusters #43/30
Pull Ups
Time cap 15′
compare to 26.10.18