30:00 AMRAP:
3 Rounds of “Cindy”
2 Rounds of: 400m Run, 20 KB Swings (24/16kg), 10 Box Jumps (30”/24”)
1st Round of “Annie”
1 Round of “Cindy” = 5 Pull-ups, 10 Pushups, 15 Air Squats
1st Round it “Annie” = 50 Double Unders, 50 Sit-ups
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