WARM UP
5′ Practice Double Unders; Then:
3 Rounds not for time
20 PVC Shoulder DIslocated,
10 Thrusters ( Empty Bar )
10 Russian Swing ( Light Weight )
10 Goblet Squat ( Light Weight )
MOBILITY & SKILLS
Deadlift – Kb Swing
CONDITIONING
For Time
21 – 15 – 9
Deadlift #100/70
Kb Swing #24/16
