Practice (10-20 reps of each movement)
Metcon (5 Rounds for time)
Sled pull (rope) x5
*Increase weight each round.
**Thicker the rope, the harder it is on the grip.
***work with like skill levels.
****Pull sled on the rubber floor.
Medball over rig x150
Alt Arm KBS x150
Goblet Lunge x150 (stationary)
OH Box step overs x150 (Medball)
*Full squat not required on medball over rig
**Have plenty of space for alt arm KBS
***Goblet Lunges, KB is held @ the chest and lunges are stationary
****Medball stays off of the head. Held in the hands, above the head, arms may or may not be locked out.