Skill/Strength:
Every 2 min for 5 Rounds
3 Squat Snatches @80%
Metcon:
Accumulate 100 Wallballs 20/14lbs
-Any time you stop continuously wallballing, drop the wallball and do 10 jump squats before continuing
Accessory Work:
3 Rounds:
5 Back Extentions
5 Hip Extentsions
5 GH Raises
5 Barbell Hip Thrusts (choose a challenging weight for 5)
3 Rounds:
15 McGill Curls Ups
:30 side planks each side
20 Bird Dogs (10 each)
Mobility:
Glute smash for 3 min each side
