Warm Up
Foam roll quads and lats

3 rounds
20 – 30 – 40 mountain climbers
10 wall angels (chest down)
5 Slow jefferson curls

Supplement
3×1 length each arm. 1 minute rest
OH KB lunge walks (other arm in rack position)
Skills
Skills:
Box shoulder taps
Wall facing side walk – FWD roll
HS – fwd roll on blue matts
HS kick up to assisted PVC pipe walk
Metcon
CF.18.08.30
EMOM 16:

1. Max Calorie bike @ 70% effort
2. 10 – 15 GHD sit ups (V-sits)
3. Max Box jump to step down @ 70% effort
4. 10 Strict chin ups