Warm Up
Mobility
3 Rounds
10 scap pull
10 single leg “plate” jump Right
10 single leg “plate” jump Left
20” Handstand hold
Skill
3 Rounds
6-8 KB Rack Drop Lunge (each leg) 70-75%
10-12 KB Bench press in the floor alt 60-65%
10-15 Split Stance Single Arm Russian Swing (each arm) 60-65%
1´30 between each round
Met Con
«Strict Nicole»
Complete as many rounds as possible in 20 minutes of.
Run 400 meters
Max-rep strict pull-ups