WARMUP:
3:00 Monostructural Movement
2 Rounds:
10 Spider Man Walk with Twist
:30 Alternating Shoulder Taps in Plank
10 Russian Baby Makers
10 PVC Pass Throughs
1:00 Burpee
STRENGTH/SKILL:
4 Super Set
A. Max Strict Pull -Ups (Scale up to weighted strict pull-ups.)
B. 8R/8L Weighted Single Leg Step Downs (*Key here is to tap your big toe to the floor, not your body weight.)
C. 1:00 Side Plank Right/1:00 Side Plank Left
WOD:
5 Rounds
3 Min
50 Double Unders
1 Round of “Cindy”*
AMRAP Clean & Jerks (155/105)
Rest 1:00
* 1 Round of “Cindy” = 5 Pull-Ups, 10 Push-Ups, 15 Air Squats