Warm Up : (10 Minutes)
3 Rounds of 20 work/10 rest:
1a) Single Unders
1b) Light DB Push Press
1c) DB Hammer Curls (same DBs)
1c) Double Under (or attempts)
Mobility : (5 Minutes)
2 Sets of:
10 Push-ups
15 Banded Pull-aparts
20 Pushdowns
Strength : (10 Minutes)
Speed Close Grip Bench Press:
5 x 5 @55%, every 60s
Metcon : (25 Minutes)
“75”
For time:
50 Wallballs (20, 14)
25 S20H (135, 95)
50 Box Jumps Overs (24, 20)
25 Wallballs
50 T2B
25 Ring Dips
50 Wallballs
L3: (115, 75) (Box Dips)
L2: (95, 65) (Knee Lifts)
(Box Push-ups)
L1: (65, 35) (Step-ups)
(Knee lifts) (Box Push-ups)
25:00 Cap
Accessory : (5 Minutes)
DB Elbow Out Tricep Extensions: 3 x 15.
Rest 60s.