30:00 block
-10 alternating lunges
-bear crawl 30 seconds
-3-5 strict pull-ups OR 30 second chin over bar hold
-10 slow prone PVC pass throughs
-2 get-ups ea side
-ring superman X 10 seconds
-bad X 20 seconds ea
*Hold D-bells to side to add weight to lunges to make difficult for 10.
**Over 10 strict pull-ups max=add weight.
B.post breathing
Performance
A.10:00 @ 85%
6 TTB
12 wall ball shots @ 20/14
18 DUs
rest 5:00
10:00 @ 85%
6 STOH @ 40% jerk
12 box jumps or step-ups @ 24/20
row or run 200 meters (student choice/mix and match ok)
*STOH = shoulder to overhead. Do not use rack.
B.post breathing
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