Movement Prep:
2 Min Pole Squats
2 Min Banded Shoulder Work
Warm-up:
3 Rounds
- 200m Run/Row/Ski (Switch each round)
- 8 Push-ups
- 8 Ring Rows
- 8 See-saw Steps
Skill:
3 x 10 Wall Squats
Strength:
4 Rounds E3MOTM AHAP (As Heavy As Possible)
3 Front Squats Immediately into 5 Back Squats
Conditioning:
4 Rounds:
- 1 Min Row for Calories
- 30 Seconds Rest
- 1 Min Max Rep Wall Ball
- 30 Seconds Rest
Record Calories + Reps