Mobility

  • Anterior Deltoid - Barbell Tack & Stretch 2:00 per side

Warm Up X 2

  • Run 1 Short Lap
  • 10 Overhead Squats
  • 10 jump pull ups
  • 10 DBPP

Weight Training or Skill  (Handstands, emphasis on press)

Overhead Press- Warm up set of 8 then:

65% x 5, 75% x 5, 85% 5+ max reps (at least 5 reps, but not to failure)

Percentages based on 90% of 10/6/2014 1RM

Then:

3 rounds for time:
Run 1 long lap
20 KB Swings (24/16kg)
15 Burpees

Intermediate On-Ramp:
3 rounds for time:
Run 1 long lap
15 KB Swings (16/12kg)
10 Burpees

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