Conditioning A:

Run 150m

5 Handstand Push-ups

5 Chest-2-Bar Pull-ups

10 GHD Sit-ups

 

5 rounds for time

(12:00 cap)

 

Strength:

Shoulder Press

3-3-3-3 @

50-60-70-80%

 

Push Press

3-3-3-3 @

60-70-80-90%

 

For quality

(22:00 cap)

 

Conditioning B:

30 Speed Skips

20 Slammers (12/8) @ 2m

10 Alternating Kettlebell Snatches (53/35)

 

2 rounds for time

(6:00 cap)

 

Mobility:

Banded Olympic Wall Squat – 2:00

Banded Overhead Distraction – 1:30/side

Couch Stretch – 1:30/side

Sink Mobilization – 2:00

 

 

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