Warm Up : (10 Minutes)
20 Work/10 Rest x 3 Rounds
1a) Double Under or Attempts
1b) Air Squats
1c) Hollow Rocks
Mobility : (5 Minutes)
Band Work
– Banded Pull-apart in front, behind neck,
forhead height x 15 reps each
– Multi Grip Push-ups:
10 Close
10 Medium
10 Wide
Strength : (20 Minutes)
1) Speed Close Grip Bench Press: 5 x 5
@50%, every 60s.
2) 1-Arm DB Rows: 3 x 10 ea. Rest 60s
Metcon : (20 Minutes)
Every 5:00 x 3 Sets
50 Double Unders
50 Wallballs (20, 14)
Rx+:(UB Movements)
L2: (30 Reps per set of Wallballs)
L1: (25 Reps per set of Wallballs (2x
Single Unders)
*Score = slowest split
Accessory : (5 Minutes)
100 Single Arm Banded Pushdowns each