Warm-up
- 20 PVC Passes
- 10 Toe Touches
- 10 Air Squats
- Shoulder Mobility
- 2×10 Kip Swings
- Wrist Mobility
- 3×3 Handstand Kick-ups
- 5 DB Hang Squat Cleans (25#)
Conditioning
4 Rounds
- 10 DB Hang Squat Cleans (25#)
- 15 Pull-ups
- 10 DB-facing Burpees
It was nice going light, though I haven’t done much squatting in quite some time. Was able to keep the pull-ups unbroken and finished in 8:49.
Midline
4 Sets
- 15 V-ups
- 30 Russian Twists (25# plate)
Oooff this was a quick nasty one. Took me 3:59, without any rest between rounds and doing unbroken twists.