Movement Prep:
2 Rounds of Tabata

  • Contralateral Dead Bug
  • Hollow Plank Hold
  • Ipsilateral Dead Bug
  • Scap Push-ups


Warm-up:
2 Rounds of

  • 1 Min Jump Rope
  • 10 Stride Stance Good Mornings
  • 10 Cossack Squats
  • 10 Russian KB Swings
  • 10 Push-ups
  • 200m Row

Fun:
10 Min Hooverball

Skill:
8 Min Practice...

  • Rope Climbs
  • Pistols

Workout:
3 Rounds for time...

  • 12 Wall Balls (20/14 @ 10')
  • 12 Russian KB Swings (32/24)
  • 12 Box Jumps (24/20)
  • 12 Hand-Release Push-ups

Up-Scaled: 30/20 W.B./OH Swing/30/24 B.J./Clapping P.U.