1.Mobility:
-Tri-cep mash
-Scapula mash
-Wrist mobility
2. Warmup:
2 rounds:
-400m run
-5 walk outs
-10 squats
-5 strict press
-10 sit-ups
2. Strength:
Isolation Movement:
Tri-ceps:
-kick backs
-roll backs or skull crushers
Bi-ceps:
-21’s
-Hammer curls
*Preform each movement 3 sets with 12-15 reps.
Rest time: 45 sec to 1 min.
3. WOD: Running Clock
6min AMRAP of:
-6 Box Jumps
-6 KBS
-12 Mt. Climbers(2 ct.)
*rest 2 mins Then:
6 min. AMRAP of:
-3 Bar facing burpees
-5 Hang power cleans
*every 2 mins. 30 yard shuttle run