1. Movement
5RNFT: (25:00)
200m Run
10 Toes To Bar
15 KB Swings (24/16kg)
1:00 Rest
(Rx+ = Weight Vest)
2. Strength/Accessories
Good Mornings
4 x 15 (light and perfect reps)
Handstand Walks
4 x 15m (2 x 7.5m)
Extras:
20:00 Mobility
Warm up 2 Rounds 10 Banded Face Pulls 10 Scap Push-Ups 10 Scap Pull-Ups 2 Wall Walks -Into- AMRAP x 6 MINUTES 100m Run 10 Push-up to Pike :20 Pike Hold 10 Kipping Swings :20 Hollow Body Bar Hang Ski
Warm up 2 Rounds 10 PVC Shoulder Dislocates 10 PVC Behind the Neck Press 10 PVC Hip Muscle Snatch 10 PVC OHS -Into- 2 Rounds 5 BB Hip Muscle Snatch 5 BB Behind the Neck Press 5 BB Snatch Balance 5 BB