Kit 160925

WARMUP (15)

2 Minute Bike

Shoulders Rotations

PVC Pass-Thrus

PVC Shoulder Rotations

Inchworm to Downward Dog

Lying T-Spine Rotations

Superman Hold and Scap Squeeze

Narrow Table Top

2 Sets
Banded Clam Shells (Red Band)
Glute Bridges (Barbell +)

CONDITIONING (10)

Challenge WOD

3 Rounds
10 Pull-ups
10 Thrusters 55
10 Lateral Burpees

STRENGTH WARMUP (10)

Every Two Minutes For 10 Minutes

1 Clean Lift-off +

1 Clean Pull

Rest

1 Hang Squat Clean +

1 Split Jerk

CONDITIONING (20)

Fort Time:

8 Power Clean

7 Hang Squat Cleans

6 Split Jerks

8 Beat Swings 

7 Knee - Ups

6 Kipping Pull-Ups

6 Power Clean

5 Hang Squat Cleans

4 Split Jerks

6 Beat Swings 

5 Knee - Ups

4 Kipping Pull-Ups

4 Power Clean

3 Hang Squat Cleans

2 Split Jerks

4 Beat Swings 

3 Knee - Ups

2 Kipping Pull-Ups