There will be class at 0900. Rhondamama will be controlling the wild bunch.

 

Skill Test:

Max Rep Push-ups

Max Rep V-ups

 

For Max Rep and Quality

 

Conditioning:

500m Row

9 Front Squats (50% Bodyweight)

12 Ring Dips

21 Box Jumps (20″)

 

3 Rounds For Time

 

Mobility:

Overhead Distraction – 2:00/side

Hip Capsule – 2:00/side

Spine Smash – 2:00

 

 

Post time and experiences to comments