Top to bottom mobility work involving Bands, Foam Rollers, LAX Balls and Passive holds.
STRENGTH
Push Press
5-5-5-5-5
Hand To Hand KB Swing
10-10-10-10-10
Post heaviest 5 rep in comments.
5 ROUNDS
5 Rounds For Time
15 Deadlifts 70/50kg
25 Abmat Sit Ups
Post time in comments.
TEAM OF 3
10k row in teams of 3, each athlete rowing 250m
Post time in comments.
3 ROUNDS
3 Rounds For Time
10 Power Snatch 42.5/30kg
20 Bar Over Burpees
30 Wall Ball 10/7kg
Post time in comments.
STRENGTH
Back Squat
5-5-5-5-5
Seated Single Arm Press Tempo 3111
5 x 8 Each Arm
Post heaviest 5 rep in comments.
SKILLS
HANDSTAND PUSH UPS