May 5

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)


*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