MOBILITY/SPECIFIC PREP
3 mins Foam Roller
2 mins machine of choice (easy)
1 min bar hang
10 Banded Pull Aparts (red)
10 Banded Pendlay Rows (red)
20 alternating calf stretch in prone
BODYWEIGHT STRENGTH/SKILLS
PERFORMANCE and FITNESS
(In Partners 1:1)
10-8-6-4-2
Strict Pull-ups
5 High Box Jumps 32/24
Partner A performs 10 strict pull-ups Partner B performs 10 strict pull-ups
Partner A performs 5 high box jumps Partner B performs 5 high box jumps
Partner A performs 8 strict pull-ups Partner B performs 8 strict pull-ups
Partner A performs 5 high box jumps Partner B performs 5 high box jumps etc..
CONDITIONING
PERFORMANCE and FITNESS
AMRAP 12
2 Rounds of "Macho Man"
10 Box Jump Overs 24/20
1 Round of "Macho Man":
3 Power Cleans
3 Front Squats
3 Push Jerks
