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

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