Dynamic Range of Motion
Get Up Planks
Rollovers
Spidey Lunges

CrossFit
Bodyweight Skill
Muscle Ups

Barbell Skill
12 mins to work to a 3RM Mid-Hang Clean – 1X3@95%, 1X3@90% rest 1:30 between drop sets.

Conditioning
75 Double Unders
30 Front Rack Lunges 40Kg/25Kg
75 Double Unders
20 Front Rack Lunges
75 Double Unders
10 Front Rack Lunges


Team Throwdown 8 Champions!

Team Throwdown 8 Champions!

Strength & Conditioning
Bodyweight Skill
5 Rounds of Right Side Plank/Left Side plank, resting 60 seconds.

Barbell Skill
A) Deadlift 3 x 5
-Pigeon Stretch (30 Seconds)-
B) Push Up/Dip/Weighted Dip 3 x 8
-Tactical Frog (30 Seconds)-

Conditioning
75 Single Unders
30 Weighted Lunges
75 Single Unders
20 Weighted Lunges
75 Single Unders
10 Weighted Lunges

(15 Minute Cap.)

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