Skill:

Elevated Ring Rows

5-5-5-5-5

 

For Quality

 

 

Strength:

Back Squat

1-rep max

 

For Max Load

 

 

Conditioning:

“Jump Around”

30 Speed Skips

20 Wall-Ball Shots (20/14) @ (10/9′)

25 Single Jump Rope

15 Box Overs (24/20″)

20 Double Unders

10 meters Handstand Walk

 

3 rounds for time

 

 

Mobility:

Barbell Shoulder Smash – 2:00 per arm

Quad Smash – 2:00 per leg

Anterior Compartment smash – 2:00 per arm

 

 

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