Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance and Fitness: Warm up movements and go over scales
Part 2 – Conditioning: “Throwback”
Performance: 5 rounds, rotating through the movements – 30 seconds of work, 30 seconds rest – for max reps of –
- Row for calories
- Ring Dip
- HSPU (scaling options: ROM or HS hold)
- Farmers Carry
- 20m Shuttle Run
Fitness: 5 rounds, rotating through the movements – 30 seconds of work, 30 seconds rest – for max reps of –
- KB Swing
- Push-up
- Two hand Waiter hold plates
- Farmer carry
- 20m shuttle
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