09-15-2021

Warm-up

400m run
25′ knee to chest
25′ quad walk
25′ figure 4
25′ pike walk
2 rounds
3 rope walks
10 squats
:30 handstand hold

Mobility

PVC
1min wrist flow mobility

Strength

EMOM x 10min
“x” strict supinated pull-ups
*try to pick a number you can do for every set

Conditioning

Fran
21-15-9
Thrusters (95/65)
Pull-ups