Friday

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WORD!

GENERAL WARM UP
2 Rounds:
5 Wall Squats (8 second count start to finish, toes STRAIGHT forward!)
5 PVC Dislocates (10 second count – should be actively pushing bar away)
10 OHS Squats with PVC (5 second count start to finish)
5 Goblet Squats (Hold bottom position for 5 seconds for a stretch)
1 Length Gym Walking Lunge Forward (with very light KB  overhead)
then 1 Length Gym Walking Lunge Backward (with very light KB  overhead)
CUTOFF at 12-ish Mins

SWU

Review Movements

WOD

Partner Style
AMRAP 25 mins
Partner 1: 2 KB Swing Clean & Push Press
Partner 2: Plank Hold

FOUNDATION
25mins For Quality
Max Swing Clean & Push Press Press (R then L)  then Hold Plank 30 secs

SUPPLEMENTAL
Mini Flight Simulator
10-20-30-40-50-40-30-20-10 Double Unders
Cutoff @ 10mins

 

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