Warm Up:
– 1 Minute Ski Erg
– 10 Empty Bar Push Presses
– 1 Minute Banded Overhead Stretch Per Side
– Group Split Jerk Drills
1-1-1-1-1 Split Jerk
Prep Workout Movements Between Sets
Then
6 Rounds, Alternating Minutes
– 1st Minute 4-6 Handstand Push Ups (Kipping or Strict)
– 2nd Minute 2-5 Muscle Ups (Rings or Bar)
To Finish
10 Minute Guided Lacrosse Ball Mobility/Mash