“Five Golden Rings”
Skill:
Practice 10 minutes on:
For Quality
Conditioning:
“King Kong”
1 Deadlift (455/303)
2 Muscle-ups
3 Cleans (250/163)
4 Handstand Push-ups
3 rounds for time
Flexibility:
Side Straddle stretch – 1:00/side
Center Straddle – 1:00
T-Spine Smash – 2:00
2 rounds for quality
Post Load, Time, and Experiences to comments