Warm up:  X 2

  • 3 rounds sun salutation
  • 10 wall balls
  • 7 kip swings ( focus on lat activation)
  • 10 jumping lunges
  • 10 wall squats ( facing wall arms up get as close to the wall w/o touching and w/o changing width of stance- focus on upright torso.)

Mobility:
sub scap smash on LAX Ball 1:00 min each side 

Skill:
Strict/weighted. Pull ups - work up to 1 rep max pullup

Workout:
15 min AMRAP Short lap w/ med ball( 14/20#).
15 Med ball Cleans.
15 wall balls.

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