Warm-up
Rowling – 5 Frames.
After each set, complete the following:
- Set 1: 20 Kb Swings
- Set 2: 20 Air Squats
- Set 3: 20 Kb sumo deadlift high pulls
- Set 4: 20 V-ups
- Set 5: 20 Kb Goblet Squats
Conditioning
10 minute AMRAP:
Reps of 3-6-9-12-15:
- Front Squat (155#/103#)
- Complete 15 Abmat Sit ups after each set of front squats
*If you complete the round of 15 front squats, start back at 3.
Cash out/Skill
3 sets for quality:
- 8-12 Strict Pull ups
- 50′ Handstand walk -or- 1:00 Handstand hold -or- 1:00 plank hold