Movement Prep:

2 Rounds...

  • 30 Sec. Contralateral Dead Bug
  • 30 Sec. Side Plank w/Reach (R)
  • 30 Sec. Alternating Plank Reaches
  • 30 Sec. Side Plank w/Reach (R)
  • 30 Sec. Rest

Warm Up:
3 Rounds of Tabata...

  • Scap Push-Ups
  • Hanging Shrugs
  • Russian KB Swings
  • Air Squats

Then...
Box/Parallette Pass-through Drill

Skill/Strength:
8 Min E2MOTM
5-5-5-5 Box Squats
Use 50-60% of 1 RM w/Focus on Speed

Conditioning:
9-8-7-6-5-4-3-2-1

  • Handstand Push-ups
  • Pistols (each leg)

Scaling:
2x Wall-walk for 9-5
1x Wall-walk for 4-1
Goblet Squats

Up-Scaled:
Strict HSPU and Goblet Pistols (16/10)