MOBILITY
Band Assisted OH
1 min HS Hold
SPECIFIC PREP
1 Round
7 Bottoms Up KB Press (R)
7 KB Windmills (R)
7 Bottoms Up KB Press (L)
7 KB Windmills (L)
STRENGTH
PERFORMANCE and FITNESS
S1. Strict Press
12 mins to build to a
1 Rep Max
FOUNDATIONS
Push Press
5-5-5-5-5
Every 90 secs
CONDITIONING
PERFORMANCE and FITNESS
AMRAP 20:
Run 200m 20 Wallballs 9/6
Run 200m 20 KB Swings 24/20
Run 200m 20 Box Jump Overs 24″/20″
Run 200m 20 DB Hang Clean and Press 22.5/15
Run 200m 20/14 Calorie Row
FOUNDATIONS
AMRAP 15
Run 150m 15 Wallballs
Run 150m 15 KB Swings
Run 150m 15 Box Jump Overs 24″/20″
Run 150m 15 DB Hang Clean and Press 22.5/15
Run 150m 15/10 Calorie Row
