The Board
The Mobility
Banded Wrist TractionPrize Squat
The Warm-Up
Hip Mob Out/InMonster WalkBanded Side Steps
The Strength
3 Reps with a 0:03 Pause in the hole and at the top.6-7 Rounds on a 3:00 Loop.https://youtu.be/hn4_FyLVY_s
The Met-Con
- Pick a rep scheme that you can stay moving with from start to finish. Once you get the two longer runs done, the work-out will be over before you know it!
- Your wall balls should be a chance for you to catch your breath and then hit the run hard again without hesitation.
- The Wall Ball weight is the same for Rx and Performance. If doing Rx, you should be able to do 10 WB's in a row without problem. The set of 20 should also be doable to be done unbroken, or in just two sets. Be sure to choose your level wisely so you can finish!
https://youtu.be/3WRGuY5atUA
