WARM UP
Complete a 6 minute AMRAP of:
5 Pull Ups
20 Double Unders / 40 Skips
10 Box Jumps
10 Cal Row/100m Run
MOBILITY & SKILLS
Hamstring – Hips – Wall Ball Clean – Sumo Deadlift High Pull
CONDITIONING
EMOMx20:
Min 1 – Max in 30″ of Sumo Deadlift High Pulls #35/25
Min 2 – Max in 30″ of Wallballs #9/6
Min 3 – Max in 30″ of Cal Row / Double Unders
Min 4 – Max in 30″ of Deficit Push Ups
ACCESSORY WORK
SuperSet 1
Dumbbell wood chop 4×10/side
Strict Toe to bar 4×10
SuperSet 2
Pull Ups Band crunch with twist at bottom 3×20
V-ups 3×10
SuperSet 3
Superman hold 3×10 for 3-count
Barbell rollout 3×10
