WARM UP / MOBILITY
Dynamic hip + shoulder warm-up
Band pull aparts + presses + rows
Hip opener lunge + post squat hold
Band pull aparts + presses + rows
Hip opener lunge + post squat hold
EMOM x 15 min (5 sets of each – alternating)
A1) Thrusters x 5 (Build to a heavy unbroken set)
A2) Tall box jumps x 5
A3) Strict supinated pull-ups x 5 (Build to a heavy unbroken set)
A1) Thrusters x 5 (Build to a heavy unbroken set)
A2) Tall box jumps x 5
A3) Strict supinated pull-ups x 5 (Build to a heavy unbroken set)
Thruster X 5
Weighted Pull-Up X 5
Balls Out
Complete for time:
21-15-9 reps of:
Wallballs (30/20 – slam balls to 10/9 ft.)
Burpee ball slam (30/20lb)
——————-
Scale WB to a regular ball
For BBS: Hands on floor, chest to ball
21-15-9 reps of:
Wallballs (30/20 – slam balls to 10/9 ft.)
Burpee ball slam (30/20lb)
——————-
Scale WB to a regular ball
For BBS: Hands on floor, chest to ball
