Warm Up
- 10 Banded Pass throughs
- 30 sec plank
- 10 Banded pull aparts
- 30 sec side plank
- 10 Banned bicep curls
- 30 sec side Plank
Broomstick
- 5 Goodmornings
- 5 Back Sq
- 5 Elbow rotations
- 5 Strict press and reach
- 5 RDL’s
- 5 Front Squats
Practice/Prep
- Strict Press- Tight grip/Sqeeze Abbs, Glutes, quads
- Skipping – Relaxed grip/ Squeeze the quads
- Pull Up – Tight grip/Squeeze abbs, glutes, quads
Stict Press- Stregnth
Build to Heavy set of 5
WOD “Heavy Metal” – AMRAP 12
10 Strict Presses
25 Double Unders
10 Strict Pull ups
25 Double Unders
*Option 2
50 Single Unders
Banded Pull Ups or ring rows
