|a) WARM UP:
Run 400m as a group
Then 8 min AMRAP for quality of:
- 5 dowel pass thrus
- 5 leg swings – front / back & side / side
- :30 handstand hold (or 2 reverse wall walks)
- single arm overhead carries (db / kb) – right arm, then switch after 1 length of gym
- 6-8 Box HSPUs (**no wall)
- False Grip Ring Holds (L1 – 5-10 sec, L2 – 10-15 sec, L3 – 15 – 20 sec)
Rest no more than 1:30 between sets.
**This is a sprint. Don’t strategize; don’t game; move with purpose; empty that tank.
|d) ACCESSORY WORK:
- 5 min EMOM T2B Choose a number that you can do unbroken in 30 sec or less.
|e) RECOMMENDED MOBILITY:
- shoulders / traps – foam roll the delts, lats, pecs and traps. All of these need love.