George with that strong lockout overhead!
Strength
Every three minutes, for 12 minutes (4 sets)
Alternating Reverse In-Place Lunges with Dumbbells x 20 reps
Mixed-Grip Strict Pull-Ups x 6-8 reps
Mixed-Grip Strict Pull-Ups x 6-8 reps
Conditioning
Five rounds for time of:
15 Wall Ball Shots (20/14#)
10 Toes to Bar
5 Burpees
15 Wall Ball Shots (20/14#)
10 Toes to Bar
5 Burpees
RX+ Option (30/20#) should only be used if WB reps are done unbroken each round
Cool Down
Accumulate two minutes in each of the following positions:
Couch Stretch (Left Leg)
Couch Stretch (Right Leg)
Pigeon Stretch (Left Leg Forward)
Pigeon Stretch (Right Leg Forward)
Couch Stretch (Left Leg)
Couch Stretch (Right Leg)
Pigeon Stretch (Left Leg Forward)
Pigeon Stretch (Right Leg Forward)