WARM UP

• 5 minutes general mobility
• line drills – :20 sec each + 2 down backs after each line drill
  • 1-2
  • 1-3
  • 1-4
  • 2-3
  • 1-2-3-4
  • 2-1-4-3

STRENGTH

A. Series – 4 Rounds:

• 12.10.10.8. back squats
• 30 UH banded rows
• 15 db shoulder rotations (90/90)
• rest 1:00

B. Series – 3 Rounds:

• 10 pullups
• 12 bb upright rows
• 15 db skull crushers
• rest 1:00

METCON

Get as far up the ladder as possible in 12 minutes:

2.2.2.50.3.3.3.50.4.4.4.50……..keep going

• deadlifts
• turf width burpee side shuffle
• prisoner lunge per side
• singles