Mobility
S1. Red Band Complex
1 min per side OH distraction
20 Banded Face Pulls
15 Banded Pull Aparts
10 Banded Pendlay Rows
Specific Prep
:30 Sec Dead Hang
6 Bar Kip Swings
5 Kipping Knees 2 Chest
4 Single Leg T2B
AEROBIC CONDITIONING
5 Rounds x AMRAP 3
Buy In. 10/7 Cal Airbike
AMRAP
10 Alternating DB Hang Snatch
5 T2B
10 DB facing Burpees
5 T2B
Rest 1 Minute Between Rounds
DB. 22.5/15
Pick Up AMRAP where you left it last.
Score is total reps through 5 Amraps
MIDLINE
2-3 Rounds
80m Farmers Carry (40m Single KB in Front Rack each way)
12.5m Disc Drag
10/10 Paloff Press
