Warm-up:
10. Cal machine
20 90/90 Switches
10 Passthrus
5/side dislocates
10 Cat cows
10/side scorpion stretch
10 Alternating lunges
10 Air squats
10 Banded Thrusters
Build to your heavy double strict press in 12 min
Classic Metcon
10 rounds
35 Double unders
9 Thrusters (95/65)
Basic Prehab/Activation 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 5/side WGS 20 Calf Raises 30...
METCON: For Time: 7-5-3 Wall Facing Strict Handstand Push Up 1-1-1 Legless Rope Climb -rest 3 minutes- For Time: 9-6-3 Strict Handstand...
Basic Prehab/Activation 10 Cal Machine or 150m Run Air runner 30 sec banded latt distractions 10/side alternating scorpion stretch 10 Cat...
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