MOBILITY & WARM UP
10′ Banded Stretch; Then:
3 Rounds Not For Time
250 mt Row / 200 mt Run / 15 Cal Bike
1 minute Plank Hold
20 PVC Shoulder Dislocated
5 Strict DB/Kb Presses, each arm
5 Good Mornings + Elbow Rotations + Push Presses (empty bar)
SKILLS & SPECIFIC WARM UP
Wall Ball Clean
2 Rounds ( increase intensity every Round)
10 Wall Ball Clean
5 Single Deadlifts, each side (light)
5 Kb Hang Power Snatches, each side (light)
10 Double Unders
CONDITIONING
EMOM 20′
1°- Max Wallballs #9/6
2°- Max Burpees Plate
3°- Max Alternate Kb Snatch #24/16
4°- Max Calorie Row/Bike
5°- Rest