Context: Practice – Avoiding hyper extending your spine when going overhead

Dynamic Warm Up Option:
2 min. Row/Bike/Jump Rope
then perform 3 Rounds of 5 reps each:
Ring Rows,
Inchworm into
Goblet Squats

Strength Superset
Push Press – 5-5-3-3-1-1-1
Toes to Bae – 7×5
* rest as needed and use weigth to perform each set unbroken

“Fox on the Run“

7 rounds for time of:
10 Wall Balls, 20/14 lbs
10 Pull-ups

Wall Balls (Health: 8ft/10lb, Athletic: 9ft/14lbs*, Performance: 10ft/20lb) or Thrusters with a single DB held in both hands (15lb, 30lb*, 45lb) Kipping Pull-Ups (Health: 10 Jumping Pull-Ups)

Coaching Tips: Go for larger sets on the first few rounds, then settle into a pace with breaks if needed. If you need to rest, it is better to break it up 5 Pull-Ups, 5 Wall Ball, rest, then 5 Wall Ball, 5 Pull-Ups, rest (rather than resting between movements). Use a lot of hip drive to save the shoulders a bit. Keep the Pull-Ups ‘tight’ and don’t get sloppy (breaking through the midline and swinging your feet really far back so it looks like you are going to kick yourself in the back of the head).