MOBILITY/SPECIFIC PREP
M. Wall Couch Stretch
SP. 1 Round
10 Mobility Lunges
10 Alternating Cossack Squats
10 Banded Good Mornings
STRENGTH
PERFORMANCE and FITNESS
Back Squat
3-3-3-3-3
Rest up to 2 mins between sets
CONDITIONING
PERFORMANCE and FITNESS
AMRAP 12:
30 Double Under’s
5 Power Cleans + 4 Hang Power Cleans + 3 Front Squats 60/40
30 Double Under’s
10 Burpee Bar Hops
Scale to 45 Single Under’s
BODY ARMOUR (For quality not for time)
3 Rounds
1 Max Set of Strict Pull-Ups (must be no less than 5 reps)
15 Pushups
30 Ab Mat Situps
