A. Warm Up
3 rounds
10 inchworms
10 squat to stand
10 wide split inchworm (feet start wide and stay fixed, walk hands in and out)
B. Activation
For Quality (8min 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
Back Squat @ 21X1 (1 second pause in bottom)
3x3-4*
*second weight on bar is first working set, improve on last week
Rest 2-3min
D. Conditioning
2min on/off x 4 rounds
10 Wall Balls
10 Burpee Over Ball
10 T2B
E. Cool down