Warm Up:
400m Run
PVC Shoulder warm ups
15 hollow rocks
15 super mans
Skills Training:
Muscle up Practice (Bar or Ring) 10 minutes
Hand Stand Walk Practice 10 minutes
Metcon:
For time:
30/25 Cal Rower
20 Deadlift 225/155 lbs
20 wallballs 20/14 lbs 10/9 ft
20 Kettlebell swings 53/35 lb
400m Run with wall ball
500m Row
20 Deadlifts 225/155 lbs
20 wallballs 20/14 lbs 10/9 ft
20 Kettlebell swings 53/35 lb
400m farmers carry with kettlebell and wallball!!!