Movement Prep:
Scapula Series

Warm-up:
Part 1: Partner Med-Ball Toss
Part 2: Partner 1 Rows 20 Strokes while Partner 2 Does Inchworm Complex until 1000m Completed

Skill:
10 Minutes to practice:
L-Sit, L-Hangs, Inverted Hangs, Skin-the-cats

Strength:
14 Minutes AHAP

  • Odd Minute: 1-1-1-1-1-1-1 Overhead Squat
  • Even Minute: 3-3-3-3-3-3-3 KB Swing

Conditioning:
21-15-9

  • KB Swing (32/24)
  • Overhead Squat (95/65)