Group Warm-up: Lacrosse Ball rolling 30 Kettlebell Swings 10-15 burpees Arm Swings + Circles Leg Swings Torso Rotations

Movement Prep: A1. T Spine Mobility A2. 5 Cast Wall Walks

Strength: A1. Press 4 x 2-3, rest 90 sec A2. Chin-up 4 x 4-6, rest 90 sec

Metcon:

3 Rounds for Time of:

  • 6 Pull Ups
  • 12 Push Ups
  • 18 Squats
  • 400m Run
  • 1 min rest

OR

Annie

50-40-30-20-10

  • Double Unders
  • Sit Ups

Strength Athletics:

A1. Split Jerk 8 x 2, rest 60 sec (weight used should be heavy, but light enough that no misses occur = approx 80-85%) B1. DB Press 4 x 8-10, rest 90 sec B2. Chest to Bar Pull-ups, 4 x max, rest 90 sec C1. Ring Dips, 3 x 8-10, rest 60 sec C2. Band Pull Aparts 3 x 12-15, rest 60 sec C3. Trap 3 Raises, 3 x 12-15, rest 60 sec

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