The Mobility
The Warm-Up
For 8-9:00 work through the following movements
The Strength
On a 2:30 loop
- Make sure you are pressing to full lock out at the top and pushing your head through to finish the movement
Active Rest = light warmup thrusters/SDLHP/STOH
The Met-Con
1-2-3-4-5
Sumo Deadlift High Pull (SDLHP)
Shoulder to Overhead
2-4-6-8-10
500m Row
THEN:
Down Ladder of Above
5-4-3-2-1
Thruster/SDLHP/PJ
10-8-6-4-2
SF
(ie) 1 Thruster, 1 SDLHP, 1 STOH, 2 SF
2 Thursters, 2 SDLHP, 2 STOH, 4 SF
etc.
Score will be total rounds complete if you do not get all work done within time frame
