Movement Prep:

  • 1 Min Pole Squats
  • 2 Minute Banded Shoulder Work
  • 1 Min Wall Squats

Warm-up:

2 Rounds of...

  • 1 Minute Jump Rope
  • 10 Spiderman Steps
  • 200m Row
  • 15 Wall-balls
  • 200m Run/Ski
  • 20 Walking Lunges

Strength:

  • 5-5-5-5-5+ Front Squats

**Establish 5 RM in 4th set then use 85% for last set

Conditioning:

8 Min AMRAP

  • 8 Overhead Squats (115/75)
  • 8 Ring Dips

 

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