WARM UP
2 rounds for quality of:
Single Leg RDL, 50 ft
20 Single Leg Lateral Box Step-ups
12 Serratus Wall Slides
8 Push-ups
6 Band Assisted Strict Pull-ups
METCON
As many reps as possible in 13 mins of:
24 Kettlebell Swings, pick load
20 Alternating Dumbbell Snatches
16 Box Step-ups,
* Weight: 1x 22.5/15kg
RX+ weighted Box Step up
GYMNASTIC STRENGTH
Every 1 min for 10 mins, alternating between:
3 Weighted Strict Pull-ups, pick load
3 Strict Deficit Handstand Push-ups
COOL DOWN
For quality:
Ski Erg, 5 mins
Wall Pec Stretch, 2 mins
Pigeon Stretch, 2 mins
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