Warm Up:

A) Joint mobility

B) 8 Minute Jump rope.  E2MOTM:

  • 8 Spiderman steps
  • 6 Inchworms
  • 8 push ups
  • 10 cossack squats

Mobility:

Skill/Strength:

  • Ring Row - focus on lat activation

E2MOTM - 8 minutes

  • 10 ring rows
  • Lat stretch

Conditioning:

  • 25 Chest-to-bar Pull-ups
  • 25 Overhead Squats (120/90)

*5 Min Cap

2 Min Rest

  • 25 Chest-to-bar Pull-ups
  • 25 Overhead Squats (120/90)

*5 Min Cap

**Score slowest of two efforts

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