Monday 8-6

warm up
walk across the gym on your toes- knees locked, legs, butt and core tight
walk back on your toes, but with your arms above your head
walk across the gym on your heels- knees locked, legs, butt and core tight
walk back on your heels, arms overhead
walking kick lunges down and back- trailing leg elevates behind you, swing through to kick in front and take the next step into a lunge
duck walk down and back- drop into a squat and start walking- chest up, hands locked behind your head
20 arm windmills- arms go opposite directions in overhead circles
20 overhead squats using PVC

skill/strength
strict pull ups EMOM for 15 minutes
if you can do 0 dead hang pull ups, use the lightest band you can to get 1 EMOM.
if you can do 1-5, do 1 EMOM
5-10 do 2 EMOM
10+ do 3

conditioning
21-15-9

power cleans(135/115)
box jumps