Warm Up 2X's:
- Short Lap
- 10 pit pulls/ Lat Pulls
- 10 air squats
- 15 Ab Wheel rollouts
- 3 rope get ups, 8 med ball cleans.
- 30 sec Front Support on rings or parallel bars
Mobility:
5:00 min tack and smash the posterior aspect of the shoulder blade.
Accessory Work:
2X 20 steps (alt) weighted overhead lunges: Plate or Barbell.
1:00 min each side forearm side plank.
Practice Balance Beam Inversions. (handstand/cartwheel/downward dog)
Workout:
5, 4, 3, 2, 1 Reps of:
Hang Power Clean 105/75#,
Rope climb/Pole Climb, or Double amount of Ring Rows