1) WARM-UP:
Stretch
Mobility: 90/90’s x 10 each
2 rounds:
10 x Med Ball Step Overs
10 x Med Ball Slams
2) GYMNASTICS: Alt. EMOM 12
*continued progression of the 2 movements you chose. Phase I Day 1-4, or Phase II Day 1
Strict Pull-ups x 2
Strict HSPU x 2
Strict T2B x 2 (Phase II Kip T2B x6)
Alt. Pistols x 8
3) CONDITIONING: 40 sec work/20 sec rest
Battle Ropes
Ski
AAB
Row
Side Shuffles (10yd zone)
4) METCON: For Time
15-12-9-9-12-15
Hang Clean and Jerk @115/75
Box Jumps @ 24/20”