MOBILITY
Thoracic
Hips
Front rack
Ankles
1- PULL UPS
A) 50 Strict pull ups for time
B) Build to a heavy set of 5 Strict pull ups
Then 60 Chest to bar pull ups for time
2- TEAM CONDITIONING
A) In teams of 2-4 people complete 20min AMRAP of
10 Wall climbs
30m KB Front rack walking lunge 24/16kg
40 Calorie row and each team member runs 200m each
B) In teams of 2-4 people complete 20min AMRAP of
20 Strict hand stand push ups
30m KB Front rack walking lunge 24/16kg
40 Calorie row and each team member runs 200m each