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Bike or Row:
:50sec Easy
:10sec Hard
3xs:
3 Inchworm
6 Tempo Goblet Squat (3-1-1)
6/6 Single Arm KB Swing
6 Hop Up
:20sec Hollow Rocks
15 min to Build Up to a moderate to heavy set of 3
Notes: No more than 85%
5 Rounds on the 3 min
9 Wall Ball (30/20)
6 Bar Muscle Up
3 reps of your “Goat”
Notes: Your “goat” is a movement that you need to work on. Be flexible on the reps. It can be a higher skill movement or working on positioning in some of our basic lifts. If you do choose a lift make it position/skill oriented and take the emphasis off of loading.
5 Rounds on the 3 min
9 Wall Ball (20/14)
6 Jumping Bar Muscle Up
3 reps of your “Goat”
Same
5 Rounds on the 3 min
15 Plank to Squat
10 Dips
5 HSPU or Variation
4 Way Banded Hip Work
1x:
1-2min Childs Pose Stretch
2-3min Couch Stretch
