Warm-up: 200ft Broad Jumps 2×10 Clapping Push-ups Mobility: Banded or bar or ball chest stretch Strength: 1a) Bench Press 5x3x70% 1b) Ring Row (single ring) 5×10 (5 count hold at top) Conditioning: 15-12-9 Sumo Dead Lift High Pull Ring Dip (x2 for box dip: 30-24-18) Pull-up, strict Shoulder Press Weight for SDLHP and Shoulder Press...Read More

Warm-up: Indoor Run :30 Burpees :30 Jump Squats :30 Rest :30 Jump Squats :30 Burpees Workout review Wall Ball practice Workout: “13.3” As many reps as possible in 12min of: 150 Wall Balls, 20#(14#) 90 Double Unders 30 Muscle-ups Modifications (if you are not competing in the open): Tuck-jumps for Doubles Pull-ups for Muscle-ups If...Read More