WARM UP
25x each with a PVC/Broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
MOBILITY & SKILLS
Dynamic Strech – Wall Ball Clean – KB Snatch
CONDITIONING
“You Wanted the Bicycle?”
For time:
10 Toes To Bar
20 mt Single Arms KB Overhead Walking Lunge #24/16
30 Wall Ball Shot #9/6
100 Double-Unders
20 Toes To Bar
40 mt Single Arms KB Overhead Walking Lunge #24/16
50 Wall Ball Shot #9/6
100 Double-Unders
30 Toes To Bar
60 mt Single Arms KB Overhead Walking Lunge #24/16
70 Wall Ball Shot #9/6
100 Double-Unders
Time Cap 25′
On Single Overhead Walking Lunges, every 10 mt change Arm with 1 KB Snatch
