WARM-UP in 8 min:
500 m Row, then 1x10ea
1. Leg Swing
2. Supine Scorpion then Prone Scorpion
3. V-Roll
4. Grasshopper
5. Planche Push Up+WalkOut+Sun Sal.
Figure 8, 2 rounds
Bar Warm Up
Foam Roll
AM STRENGTH:
1. Front Squats: 12, 10, 8, 6, increasing wt ea set
2. Glute Bridges: 12 reps x 4 sets, adding difficulty as able
3. Bulgarian Split Squats: 4 x 8 reps (each leg)
4. Single Leg Romanian Deadlifts: 4 x 12
WORKOUT
Complete as many rounds and reps as possible in 12 minutes of:
50 Wall balls (20 lbs to 10′ target / 14 lbs to 9′)
30 Double-unders Scaled: (30-90 Single Unders)
10 Muscle-ups (Scaled: 10 pull ups, 10 dips)
