2 sets as warm-up:
:15 hollow rock
:15 hollow hold
10 Russian kettlebell swings
5 KB goblet squats, 10X1
A. Back squat, 10 x 3 @ 60-70% of max, 10X1; begin a set every :60
+
3 sets:
:60 strict pull-ups
:60 wall balls
:60 rest
+
3 sets:
:60 calories – your choice
:60 wall balls
:60 rest
+
5:00-10:00 coach-led mobility
Post results to comments.
A. 155# for all 10 sets.
B1. Pull ups 14-12-10
Wall balls 23-23-22 (20# wall ball)
B2. Row cals 15-15-15
Wall balls 18-20-21.
A. 175 for all sets
B1. 8, 8, 8 pull ups
25, 23, 23 wall balls at 20 lbs
B2. 11, 14, 16 ski cals,
23, 22, 25 wall balls @20 lbs