A. General Warm Up
2 or 3 rounds of:
200 meter Run/Row (or 45 second Sled Push/AirDyne) @ 80% effort
15 GHR Sit Ups
15 GHR Back Extensions
10 Pull Ups or Ring Rows
10 Push Ups or Ring Dips
10 PVC Pass Through
10 Wall Facing Squats or Overhead Squats
*** Keep moving for the duration of the warm up.
B. Skill & Movement Prep
Wrist & Shoulder Mobility
21-15-9 reps of each, for time:
Rx – As written.
M1 – 15-10-5 reps of each @ Rx Loads
M2 – 21-15-9 reps of each @ 75/45#
M3 – Scale loads, range of motion or movements as needed.