Complete in Order
Strength:
A) 4 sets of 4 Press in split as warmup
B) 12 min. every 2 min. – 6 sets
-10 alt. pistols + 1 CJ at 80%
**you may build incrementally but focus on form
Skill:
A) 3 sets
-10 DB split squats e/leg
-30 sec. ring plank hold
Conditioning:
Alternating 8 min. EMOM
E- 15 pullups
O- 15 wallballs (20/14)
Directly into 8 min. EMOM
E- 12/10 cal row
O- 12 medball squat cleans (20/14)
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