A. Context : Practice
Context : Practice
Strict means strict.Scoring: Not Scored
B. Bodyweight Warm Up :
Bodyweight Warm Up :
2 Sets of :
10 Ring Rows,
10 Push-ups,
10 Air Squats,
10 Jumping JacksScoring: Not Scored
C. Barbell Warm Up :
Barbell Warm Up :
3 Sets of 5 each with an Empty barbell :
Single leg Deadlift,
Shoulder Press,
Good Morning,
Front Squat
Scoring: Not Scored
D. Mobility :
Mobility :
SHOULDERScoring: Not Scored
E. Alternating Sets: Push Press, Barbell Single Leg Romanian Deadlift
1 set, starting a set every 2:30, of:
E1. 1-3 Push Presses @ 85-95%E2. 3-5 Barbell Single Leg Romanian Deadlifts
F. 7 minutes of Supinated Pull-Ups and Single Unders
Perform as many reps in 7 minutes of:
– Supinated Pull-Up
– Single Under
G. Cash Out :
Cash Out :
5 mins :
200m Run,
15 KB Swings
OR
3 Sets of :
15 Banded Tricep Push-downs,
12 Banded Hamstring CurlsScoring: Not Scored