Movement Prep:

  • Scap Series

Warm Up:

  • 2X Sampson Complex
  • 25 Stationary lunges
  • 20 Air squats building to jumping squats
  • 15 Hanging Shrugs
  • 10 Burpees
  • 5 Inchworms
  • 3 x 10m Partner Banded Broad Jumps

Skill/Strength:
4x:

  • 10 reps + 10 second hold KB windmill on each side
  • 30 second L-sit

*Rest 1 minute between sets

Conditioning:
4 Rounds of 45 Sec. Work/15 Sec. Rest

  • Landmines
  • Pull-ups
  • Death Star
  • Toes-to-bar

Watch: https://www.youtube.com/watch?v=QDakeCOBdDE
Scaled: Light Land Mine, Ring Rows and Horizontal TTB