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Warm Up:  

Down and Backs: 

  • 30 band pull aparts 
  • 10/10 front/lat delt raise 
  • 1 minute bike @ conversational pace 

 

Performance:  

3 Rounds:

  • -Seated Filly Press 5/5
  • -10 t2b
  • -30 Double Unders

 

Fitness:  3 rounds

  • 10 Floor press w/ feet elevated 
  • 10 tuck ups 
  • 50 jump rope 

 

21-15-9

  • Db Push Press 
  • Ring rows 
  • Ball Slam  
  • 200m run between sets

 

3 sets (with a partner) 

  • 10 partner leg tosses  (hanging from bar or laying on ground) 
  • :20 weighted hollow holds