Conditioning

5 sets of::

1 Min @ each station

Shuttle Runs - 10m there and back

Plank Hold

Bar Hang & Hollow Hold - split the minute 30 sec each

16-20 One Arm Russian KB Swing, alternating @ 45/25 (L3:: 55/35) 

—1 Min Rest— 

Capacity Work

5 Sets of::

1 Min @ each station

Running onto a 45# Plate

Plank Hold - use a bench if necessary

5 Situps + 10 count Ring hang AMRAP (Ring Hang should be challenging)

10/10 One Arm Russian KB Swing (not alternating, comfortable weight)

Homework

ALL Biases - 30 Minute Stretch Session

 

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