Warm Up:

  • Long Lap
  • 10 PVC Pass Throughs
  • 10 PVC Halos (5 ea. direction)
  • 10 PVC OHS Squats
  • 10 Ring Dips
  • 10 Boot Strappers
  • 12 push ups
  • 10 hollow Rocks
  • NJ Sprint

Mobility:
3:00 min Quad Smash w/BarBell

Accessory Work:
7 down to 1 X man walk outs with band. 
2X 30 sec L- sit hold on the rings
2X10 DB Plank Rows (alt.)

Strength :  
3X 8 Front Rack Lunes Alt. .
3X8 Strict Press @60-65% 1 RM
Then:
4X3 Power Clean Complex (1 full squat clean + 1 hang clean pause at the knee) at 65% of 1RM

Dessert: Prowler pull/ push add weight each lap : ) 

Comment