Warm-Up | Fitness
Two sets of:
Hang x 30 seconds
Prone Plank x 30 seconds
Wall Ball Halo x 5 reps per direction
Followed by…
Two sets of:
Scapular Pull-up x 10 reps
Kip Swing x 10 reps
Air Squat x 10 reps
Dive-Bomber Push-up x 10 reps
Then…
Every 90 seconds, for 15 minutes (5 sets) of:
*Station 1 – Front Squat x 5 reps @ 32X1
*Station 2 – Strict Hanging Leg Raises x 8 reps @ 3111
B.
Three rounds for time of:
12 Strict Pull-Ups
24 Wall Ball Shots
36 Mountain Climbers
(count one rep each leg switch)
Time Cap = 15:00