Warm-up:
5min, roll out and freestyle mobilization
2 Rounds:
- 10-15 wall squats [3030]
- 4-6 Turkish Get-ups/side
- 15-20 band external rotation
Movement Prep:
- T-Spine Roll out
- 15 Y’s
Strength
A1. Dumbbell Press 4 x 6-8 – rest 60sec
A2. Chest to Bar Pull-up 4 x max – rest 120sec
Metcon
5 Round s for time:
- 10 Wall Ball
- 10 Box Jumps
- 100m Run
