Happy Birthday Katie! Welcome to the top of the first hill! 🙂

 

Skill/Speed:

Perform 4 rounds, 30  seconds work/60 seconds rest, for max reps of:

Wall-Ball Shots (20/14) @ 10′

 

Conditioning:

“KPOP”

Complete as many rounds and reps as possible in 6 minutes of:

9 Clean-2-Overhead (135/93)

9 Bar-Over-Burpees

69 Single Unders

 

…Rest 3 minutes

 

Complete as many rounds and reps as possible in 9 minutes of:

6 Deadlifts (225/153)

6 Handstand Push-ups

Run 200m

 

…Rest 3 minutes

 

Partner up, and perform for time…

2000m Row

 

Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

Glute Smash – 1:30/side

 

 

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