Wednesday 11-14

warm up
10 min to jump rope- start easy with single unders, throw some doubles and progress to a max rep attempt at DUs.

midline stability
1a 3x 10 strict GH raises, if your first set is easy, grab a dumbell for the rest.
1b 3x 8 TGU(4/arm) heavy but not maximal

conditioning
for time
10–>1 burpees
1–>10 thrusters(95/65)
this means round 1 is 10 burpees, 1 thruster, 2 is 9 burpees 2 thrusters…round 10 is 1 burpee and 10 thrusters.

functional fitness
3 rounds
10 burpees
10 wall balls(14/10)
rest 1:1

stretch
arm overhead with distraction and external rotation
scalene stretch
downward dog