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

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