Warm up:
:15 Plate G2OH
:15 ASQ
:15 Push ups+Taps
:15 Reaching Spiderman
X4
:12 Swimmer kicks
:12 Hollow Rock
x4
“Blake”
100’ Walking OH Lunges (45/25)
30 Box Jumps
20 Wall Balls
10 HSPUs
4RFT
*Repeat 10/23/21
Extras:
5×3 Negative pull ups
0r
7×3 Weighted pull ups
5-4-3-2-1 Shoot Throughs