May 21

A. Warm Up

2 rounds

15 Hollow Rocks
15 Super man rocks

2 rounds

6 Burpees
18 lunges alternating on spot

B. Activation

For Quality (10 min Cap), working through:

30 DU/60 Singles
20 Ring dips/ ring push ups/ push ups/ scaled push up
10 Strict T2B/ V-snap

C. Strength

Strict Press

Build to a 1RM doing 1 rep OT2min for 5 sets/10min

Weighted Pull Up (throat to bar) - use the least amount of band tension and record if using assistance

Build to a 1RM in 5 mins

D. Conditioning

10 rounds

30 sec Sit ups
30 sec Swings @ 32/24kg

Record totals.

E. Cooldown