*ARE squats x 2 rounds
*bench stretch to ext. rot. to raise x 10/arm
*x-band walks x 10/leg
*support shrugs x 10

FITNESS

A. Clean; 3 singles on the 2 minutes x 10 minutes *build each set.. focus on the pull off the ground.. getting knees back and high contact point on your leg
B. Gravitron pull up – collect 30 reps here @ toughest ability
+
12 minute amrap
15 cal on aB
10 goblet squats
5 box jumps w/ step overs

PERFORMANCE

A. Clean; 3 singles on the 2 minutes x 10 minutes *build each set.. focus on the pull off the ground.. getting knees back and high contact point on your leg
B. Weighted pull up – 5 minutes to build to a heavy double
+
“Suns out Guns out Challenge”
3 rounds.. for total time
42 double unders
21 BS @ 135/95
15 box jump overs, 24/20

Cool Down:
bench oh stretch x 60 sec.
wall stretch x 60 sec. per leg
z-bra stretch off bench x 30 sec. per leg




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