Movement Prep:

  • 45 SecondsPassive Hang
  • 2 Min KB Windmills (R & L)
  • 45 Second Hanging Shrug

Warm-up:

  • Partner Med-Ball Warm-up
  • 10 Ring Rows
  • 10 Wall squats
  • 10 Kip Swings
  • 10 Barbell Good Mornings

Strength:

  • 5-5-3-3-1-1-1 Deadlift

Conditioning:

"Fran"

21-15-9

  • Thrusters (95/65)
  • Pull-ups

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