Movement Prep:
Banded Walk Series

Warm-up:
2 Rounds of...

  • 15 Sec. Sampson Stretch (each side)
  • 10 PVC Overhead Squat
  • 10 Good Mornings
  • 10 Sit-ups
  • 10 Push-ups
  • 10 Ring Rows


Strength:
16 Min E2MOTM
7-5-3-1-3-1-3-1
Overhead Squat
Keep 3s consistent & increase each single

Conditioning:
15 Min AMRAP

  • 15 Wallballs (20/14)
  • 15 KB Swings (24/16)

Scaling:
Light Ball and Bell

Up-Scaling:
30/20 Ball and 32/24 KB