WARM UP
AMRAP 8:
20 High Knees in Place
10 Wide Stance Good Mornings
5 Banded Ring Dips / bench dips
5 Push-ups
SKILLS:
A) EMOM 5:
Tempo Strict Press
5 Sets x 3 Reps
B) 4 Sets: (10mins)
4/4 Bulgarian split squat w/ barbell (increase loading each set)
3 Banded strict pull ups / jumping pull ups
*rest between sets
CONDITIONING: (cap16)
“WATERMELON”
5 ROUNDS FOR TIME
15 Deadlifts Rx:45 / Sc:25
10 Rx: banded Ring Dips / Sc: box dips
*score: time
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