Athletes choice on warm up.
Mobilize
A)
Bench Press
4 x 10
Strict dip 1 X 25
DB Row R/L
4 x 10
Double kb row
1×25 with 53/35
B) 4 rounds
30 unbroken wallballs* 20/14 to 10′
20 unbroken pullups*
for every break 10/6 cal assault
A break in wallballs means if you stop moving. Can’t catch the ball and stand there. If you miss but catch in rhythm and make the next; good. 20 pullups in a row, is 20 in a row. No hanging on and re-starting your kip. We all know what 20 pullups look like.
C) 750m + 15 box jump overs(no landing on box) 24/20
x 3 rest 3 min