Coach Led Warm Up
Skills: 10 min Pistols and Strict MU practice
4 rounds, alternate between the two movements:
1 - 8-10 pistols
2 - 1 -4 strict MU or kipping ring MU
1 - Assisted pistols or air squats
2 - 1-4 Bar MU, strict pull-ups, kipping on rings, etc.
In teams of two, with only one partner working at a time, complete
3 rounds each:
50 Wall Ball Shots (20/14 lbs @ 10 ft)
2 rounds each:
30 Box Overs 24/20
1 round each:
20 Cal Row
*You do not switch partners until one partner has finished all the reps in the round.
Sc: WB 14/10