Fitness
10 minutes of:
Thoracic mobility
3 sets:
30 on : 30 off supine hollow hold
3 sets:
30 on : 30 off DU practice
4 rounds for time:
250 m run
30 DU (100 SU)
20 sit ups
Performance
10 minutes of:
Thoracic mobility
3 sets:
30 on : 30 off hollow holds on hands
3 sets:
30 on : 30 off wall climb to support @30 degrees
4 rounds for time:
250 m run
30 DU
12 T2B
Sport
10 minutes of:
Thoracic mobility
3 sets:
30 on : 30 off hollow holds on hands
3 sets:
30 on : 30 off weight shift shoulder taps (wall support)
1 mile run
Rest 3 minutes
Row 1500 m
Rest 3 minutes
1 mile run
Record times separately
