Warm Up 2 X's:

  • 10 PVC Pass throughs
  • 10 PVC Good Mornings
  • 10 PVC Halos
  • 30 mt climbers 
  • 10 wall pull ups 
  • 5 burpees 
  • 10 wall pull ups 

Mobility:
2 min each side banded hip extension  

Skill:
Partner drill and falling drill w/ front stabilization 10 mins. 

Workout:
20 min AMRAP:
short lap.
10 pull ups.
15 thrusters @ 50% of BW (modify weight if needed)

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