Mobility
Barbell Quads,
Posterior Chain: Lax Ball Hamstrings On Box, PVC Good Mornings
Part I: Skills
Three Sets NFT
Pull-Ups: Pause 1" in hollow rock, 2" at top of the movement
L - Sit 30 - 45"
Part II: Conditioning
Three Rounds For Time For Time:
10 Cals A.D.
10 Strict Burpees
@6:00 Minutes Complete Three Rounds For Time
10 Dumbell Strict Press 30/20
10 Weighted Step-Ups
@12:00 Minutes Complete Three Rounds For Time
8 Dual Ring Rows
8 Strict Ring Dips/Stand Dips
@18:00 Minutes Complete Three Rounds For Time
10 Cals A.D.
10 Strict Burpees
2 Min Couch
Banded Hammies
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