Strength

Warm up 10:00
2 x 8 Shoulder openers
2 x 5 Cuban press
10x Y’s and Rows Cross Sym
3 x 5 Wall squat
30m OH Walking Lunge
Then:
Work up to heavy TGU
Then:
2x TGU per side +
3x Strict Weighted Pull Up
x 6 Rounds, Rest 2min between rounds
Then: 
15m Lunge @ weight in Hands FC position + 30x Frog Hop
x 6 Rounds, Rest 1-2 min btw each

Cool Down

Athletes: Ian, Sari