June 2

A. Warm Up

4 length bear crawl
10 hollow rocks
10 superman rocks
10 burpees

B. Activation/skill work

10 min Cap

Accumulate 30 sec top of ring hold or top of ring Push Up
20 False grip ring rows, 1 sec hold at top
Accumulate 30 sec top of V-Snap

C. Strength

Strict Press (OT3min)

3x7-8 @ 11X1

D. Conditioning

10 sets

30sec on/off - picking up where you left off each round

odd 30 sec - KB FR Lunge alternating on spot @ 24/16kg
even 30 sec - KB Front squat