Mobility Training:
HAM Complex
3x Hip swivel each direction
10x Hip crossovers (legs straight) each direction
6x Backward rolls
5x Shoulder dislocates
10x Cossack squats
10x Dive bomber push-ups
6x Hand walkouts
3x Scorpion strikes each side
10x Legs swings each leg
50x jumping jacks
Work Capacity:
AMRAP 20 mins. (Wear a 20 lbs. vest)
5x Pull-ups
9x Renegade row push-ups w/25-45 lbs. dumbbells
12x Cossack squats
Ben and I completed 12 rounds each. We also added in 15x GHD sit-ups at the end of each round. We hated this, the renegade rows were super annoying.
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