09-29-2021

Warm-up

400m run
25′ knee to chest
25′ quad walk
25′ figure 4
25′ pike walk
2 rounds
10 strict press (empty barbell)
10 box step-ups
10 air squats
10 Scap pull-ups

Mobility

PVC
1min LAT foam roll (es)

Strength

Strict Press
EMOM x 5:00
3 strict press

Conditioning

30 wall balls (20/14)
30 box jumps (24/20)
3 rope climb (15’/12′)
20 wall balls (20/14)
20 box jumps (24/20
2 rope climb (15’/12′)
10 wall ball (20/14)
10 box jumps (24/20)
1 rope climb (15’/12′)