Warm-Up / Skills
3 min Zone 1
10 Back Ext
10 Sampson Stretch
10 Pass Through w/OHS
10 Pull-up
10 Leg Swing
Strength
Exercise: Push Press
Reps: 3@70%,3@80%,3plus@90%
Comment: Add 5lbs to WK2.
Perform 8 Barbell Row @
60-70% BW between sets
“Ditch Digger”
5 Rounds
10 Double Plyo Push-up Slamballs“heavy”
15 Single Arm KB Swing 24/16
20 ABMAT
Cash Out 100 Double Under