Thursday, 091213

Skill Session:
A. Freestanding HSPU
B. KB "toss" and freestyle movements
C. Rebounding Box Jumps (once calves /achilles completely warmed up)
then, 
A. Banded Deadlifts 10x3, speed is focus @approx 60% of 1RM
B. Wall Balls 5 sets of 20 unbroken Wall Balls; rest accordingly
C. EMOM x 20
Odd: Strict Pullups 4-6
Even: Pistols 8-12 (alt legs)
D. 5 rds 
250m Row
10 Lateral Rower Burpees