General:
2 Rounds
7 PC (R1 - hold 4)
10 Scap Push Ups
10-15 Banded Serratus Wall Slides
Specific
A.
1.) 1-3 HSPU
2.) 7 PC (TnG) @goal
3.) HSPU Test:
10 = 10
8-9 = 8
5-7 = 6
3-4 = 5
<3 = 15-20 Hand Release Push Ups
B.
1.Demo all of the movements then partner people up and begin
5 Rounds
10 Power Cleans, 135/95lbs
10 Handstand Push Ups
Time Cap - 12 Minutes
3 Rounds Not For Time
20-30 Prone Band Hamstring Curls w/:02 in shortened position ea rep
20-30 Toes 2 Rig
:20-:30 Copenhagen Plank/side