Warm-up – 3 RNDS |
6 Broad Jumps 6 Strict press (Barbell only) 10 Glute Bridges 10 candle sticks |
Mobi – 3 RNDs |
30s Ankle stretch (KB) 15/15 Banded Lunges (rig) 15 banded pull aparts |
Skill Practice |
EMOM 5 |
20s Active hang (Scap pull-ups) |
Skill Practice |
EMOM 5 |
3-6 Pike push ups |
Ascending Ladder (16 Min) |
2..4..6..8..10..12..14 Banded behind the neck strict pull-ups Box Jumps V-Sits Wall Balls |
Stretch – 3 RNDs |
10 Inch Worms 30s Quad Stretch – lying Pigeon (Banded) 6/6 Scorpion |