mobility: 10 OH Wrist EXT
10 thoracic rotation in squat position.
10 prone dislocates
warm up: 3 rounds
:30 bike/row sprint.
10 OH Squats.
5 pull ups
Workout #1: open 15.2
0:00-3:00. – 2 Rounds
10 OH Squats, 95/65.
10 C2B Pull Ups
3:00-6:00 – 2 rounds.
12 OH Squats., 95/65.
12 C2B Pull ups
6:00-9:00 – 2 rounds.
14 OH Squats, 95/65.
14 C2B pull up
continuing by adding 2 reps until unable to complete, any form of pull ups for scale, if OH Squat mobility is not there do front squats
Workout #2: 18:00 running clock. 3 rounds for quality
10 1-Arm DB bench press.
15 GHD Sit Up.
150ft Sled push sprint