Wednesday 06DEC17

A) Prep

• Flow
• 10 each
  • Swing
  • Squat
  • Haloes
  • Crush Presses
  • Birddogs
• Stability, 2×20 each
  • band pullaparts
  • monster walks

B) Skill – Get-ups

• Rolling 45s
• Practice

C) Endurance – AMRAP17

• 15 air squats
• 15 step-ups
• 15 slam ball thrusters
• 15 ball slams