WARM UP
3 Rounds Not For Time
20 Double Unders / 40 Single Unders
5 Pull Ups/Ring Rows
15 Air Squats
20 PVC Pass Throughs
10 Superman
MOBILITY & SKILLS
Hips – Shoulders – Clean Warm Up – Press (Strict-Push-Jerk)
CONDITIONING
For Time
1000 mt Row
50 Handstand Push-Ups
40 Toes-to-Bars
30 Ground To Overheads #55/35
20 mt Front Rack Walking Lunges #55/35
Time Cap 20′
ACCESSORY WORK
Standing halo (using a weight plate) 3×10 each direction
Barbell rollout 3×10-12
Barbell Russian twist 3×20
GHD Wall Ball Sit-Ups 3×15
GHD Reverse Hyper 3×15
