150701

“The most dangerous of all falsehoods is a slightly distorted truth” – George Christoph Lichtenburg

– Strength/Skill –

Every 90sec for 18min:
1) Strict Pull-Ups x 4-6 reps (add weight if possible)

2) Lateral Lunge x 8-10 reps each leg

3) Side Planks x 60 sec

– Conditioning –

Five rounds for time of:

10 Pull-Ups  (Level 3 – C2B, Level 2 – Pull-ups, Level 1 – banded pull-ups
15 Wall Ball Shots  (Level 3 – 12ft @ 20/14, Level 2 – 20/14, Level 1 – 9ft @ 20/14
30 Double-Unders (Level 3 – 50, Level 2 – 30, Level 1 – SU)

– Mobility –

Lateral abdominal mash w/ BB x 2-3min ea side

Serrarus/intercostal mash w/ lacrosse ball x 2-3min ea side