1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

2) SPECIFIC WARM-UP: 3 Rounds

10 x Single Arm DB Strict Press

10 x Goblet Squats

10 x Ring Rows

3) Skillz: (repeat from 11/24/21)

Alternating Every 5 minutes or 15 minutes:

15 min block:

2 sets of: 8 x HSPU + 12 x Double DB or KB Bent Over Rows (Fitness: Box Pike HSPU, Sport: Deficit @4/2”)

2 sets of: 6 x HSPU + 10 x Double DB or KB Bent Over Rows (Fitness: Box Pike HSPU, Sport: Deficit @4/2”)

2 sets of: 4 x Deficit HSPU @4/2” + 8 x Double DB or KB Bent Over Rows (Fitness: Box Pike HSPU, Sport: Deficit @6/4”)

*increase weight on rows as reps drop if you can

4) MetCon: Repeat from 11/24/21

EMOM 11:

Minutes 1-3: 10 x Russian KB Swings @Fitness: 35/26, Performance: 53/35, Sport: 70/53 + Max Air Squats in remaining time in the minute

Minute 4: Rest

Minutes 5-7: 10 x Russian KB Swings @Fitness: 35/26, Performance: 53/35, Sport: 70/53 + Max Push-ups (Fitness: knee push-ups) in remaining time in the minute

Minute 8: Rest

Minutes 9-11: 10 x Russian KB Swings @Fitness: 35/26, Performance: 53/35, Sport: 70/53 + Max Wall Balls @Fitness: 14/10, Performance: 20/14, Sport: 30/20 in remaining time in the minute