Fitness
10 minutes of hip mobility and squat technique
E2MOM x 20
1 minute running clock
5 calories rowing + 10 wall balls
Rest 1 minute between sets
Keep adding 2 wall balls until you break them up then start back at 10 and work up again…score is total # of WB
Performance
1o minutes of hip mobility and squat technique
E2MOM x 20
1 minute running clock
5 calories rowing + 10 wall balls (unbroken) 20/14
Rest 1 minute between sets
Keep adding 2 wall balls until you break them up then start back at 10 and work up again…score is total # of WB
Sport
10 minutes to build to today’s heavy Strict Shoulder Press and then…
10 minutes to build to today’s heavy Push Press
Back Squat
10-8 @40-50%
6-4-2-max reps @80%
For time:
(no rack)
5 CTB pull ups
20 STOH 115#/75#
4 CTB pull ups
15 STOH 115#/75#
3 CTB pull ups
10 STOH 115#/75#
2 CTB pull ups
5 STOH 115#/75#
