MOBILITY & WARM UP
2 Rounds of:
15 Cal Row
5 Scap Retraction
10 Slow Wall Squats
12 Spider-Man & Reach (6 Each Side)
14 Warrior Sqaut (7 Each Side)
2 rounds rest 1′
4 Box Jump Over
4 Wall Ball #9/6
4 x 10 Meter Shuttle Run
*Switch After Fully Completed Round
CONDITIONING
” Jump Piggyback “
Team Of 2
12 Rounds For Time:
12 Box Jump Over #60/50
12 Wall Ball #9/6
12 x 10 Meter Shuttle Run
WARM UP
2 rounds
100 Jump rope singles
30 Squats
15 PVC shoulder dislocate
15 Push-ups
15 Pull-ups
MOBILITY & SKILLS
Low Back – Deadlift – Double Unders
STRENGTH
Deadlift
3-3-3-2-2 # BW
Rest 1′
CONDITIONING
5 Rounds for Total Reps
1 minute of Rowing (for calories)
1 minute of Shuttle Sprint on 10mt
1 minute of Double-Unders
1 minute Rest
Score is total reps after all 5 rounds, but the spirit of the workout is to try for as many reps as possible of each exercise, not just total score.
