Movement Prep:

2 Rounds...

1 Min. Pole-Squats

1 Min. Bow-and-arrow Stretch


Warm-up:

Locomotion


Strength:

12 Min E3MOTM

5-5-5-5 Dumbell Row (each arm)

Perform 5 Push-up Negatives (3 to 5 sec. descent) after each round w/weight if needed


Conditioning:

2016 Regionals Event 3

104 Wall-balls (20/14 @ 10')

52 Pull-ups


Scaled: 3 or 4 Rounds of 26 and 13

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