Warm Up:
Old Man
3pt Mini Band Shoulder Warm up
:07 Dead Hang
:03 Rest/Transition
:07 V- Ups
:03 Rest/Transition
x3
Strength:
E:15 x16
2 Pull ups
E:15 x16
3 Push Ups
“Annapolis”
:40 Work
:20 Rest
Alt x18 intervals
Hang Power CL (M-H)
Box Jumps
Burpees
Extras:
12 Low Row
12 Dips
X3
Crossover Symmetry