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4
Nov

Two quick rounds to warm up
10 Pass thru’s
30 Seconds passive hang
20x Scap pull-ups at a tempo of 2011 
Full cycle of Wrist prep


Then,

2 Rounds at a leisurely pace
10x Face Down Weighted Pass Through with 1 – 2.5kg
20-30 Seconds Loaded Shoulder Opener

Then,

2-3 rounds with enough rest to recover between movements

10-15 Tuck-ups – Spot one another and try to find balance in the tucked position if possible


Active rest for 2-3 Minutes 

3 times with enough rest to recover between sets

 3-4x Handstand Scissor Balance 

Then,

Deadlift 3-3-3 @ 70-80-90%

Then,

3 rounds of:

Partner or team tire flips, 6 reps
Tire up, in, and over, 10 reps
Push-ups, 15 reps
200 Meter run

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