Skill:

Sally Squats*

 

For Quality

*Perform squats to the song “Flower” by Moby. Start in the down squat position, and every time the song says “Bring Sally up”, stand up. And on “bring Sally down”, return to the bottom of the squat; and hold that position until the next “bring Sally up”.

 

 

Conditioning:

21-15-9 rep rounds of:

Toes-2-Bar

Ring Dips

Calories Rowed

 

For Time

 

 

Flexibility:

10 Shoulder Passes

T-Spine Mobilization – 2:00

10 Bridge-ups

T-Spine Mobilization – 2:00

10 Shoulder Passes

 

For Quality

 

 

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