Fitness and Performance
10 minutes MOB:
Prayer stretch
Lat. rolling
T spine rolling
Pec rolling
3-3-3 Strict Press
2-2-2 Push press
1-1-1 Push jerk
EMOM x 12
Min 1 = 5 – 8 strict pull ups
Min 2 = Hollow hold 20-30 sec
Min 3 = 8 – 12 Box jump – step down
Sport
For time:
100′ HS walk
50 calorie row
75′ HS walk
40 calorie row
50′ HS walk
30 calorie row
25′ HS walk
20 calorie row
