Friday 03.30.2018

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– Our April On-Ramp Class begins next Tuesday April 3rd at 6pm! Spread the WORD!

Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus: Overhead Squat
Warm up as needed (3 sets x 3 reps) before completing the following workload for Overhead Squat.

Overhead Squat 3-3-3-3-3

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Complete 5 rounds for time of
10 x Box Jumps (30/24)
14 x Slamball (40/20)
18 x Wallball (20/14)

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Skill Development
Choose 1 of the following
I. 5×2 Muscle-ups
II. 5×5 Pull-ups
III. 3×5 Muscle-ups/Pull-up Negatives


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