- T-Ball: TFL, Adductor
- Foam Roll: Lats
- Band: Lats, Wrist mob.
2. SKILL & DRILL
- Forward Roll, 3x5-10 reps
- Muscle Up Transition, 3x5-10 reps
OR
- Floor Bridge Up, 3x10-30 sec hold
- Hollow Rock, 3x10-30 reps
- Burgener Warm Up
- Skill Transfer Drills
3. STRENGTH
4. METCONS
6-4-2 for time of:
- Rope Ascent
- Tire Flip Jump Through
REST 5 MINUTES, THEN DO:
3 rounds for time of:
- 10 Pullups
- 10 Clean & Jerks (135/85)
- 10 Box Jump (20/16)
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