Conditioning:

50 Wall-Ball Shots* (25/16) @ (10/9′)

25 Toes-2-Bar

300m Run with plate (55/35)

 

For Time (7:00 cap)

*perform max reps 20 seconds on, 10 seconds off until 50 is reached

 

…Rest 3:00

 

12-10-8 rep rounds of:

Push Press (135/93)

Alternating Pistols

Calories Biked

 

For Time (5:00 cap)

 

…Rest 5:00

 

Strength:

EMOM perform 1 rep of:

Hang Power Clean

Starting weight is 35-40% 1RM.

Add (20/10#) each minute.

(10:00 cap)

 

Flexibility:

Rocking Table – 1:00

Twisting Ape – 1:00

20 Straight Calf Raises

Elevated Seiza – 1:00

10 Side-to-Side Squats

Standing Pancake Stretch – 1:00

 

2 rounds for quality

 

 

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