WARM UP 2X's:

  • Short Lap 
  • 10 air squats
  • 10 T push Ups
  • 5 Ab Wheel Roll outs
  • 10 arm circles in each direction
  • 5 broad jumps (open up the hips!)

Mobility:
1 min each side Tricep smash on barbell
2 min anterior shoulder compartment smash with LAX ball, lay prone on floor

Skill:
10 min Rope Climb/ Pole climb practice or 3X4 Climbs

Workout:
50 Box Jumps 20/24"
40 KB Swings 20/24Kilos
30 Chest to bar Pull Ups
20 Wall Balls
10 Toes to Bar



 

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