20250501 - Conditioning Work

Training Session Focus: Sustainable pace with focused midline stability and engagement.

Warm Up:
2 Rounds
10 Banded Pull Aparts
10 Banded Pass Throughs
10 Banded Good Mornings
10 Hollow Rocks

2 Rounds
10 Air Squats
8 Wall Ball Front Squats
6 Wall Ball Push Press
4 Wall Ball Thrusters

1 Round
12 Shoulder Taps
10 Pikes
8 Inch Worms
6 Burpees
8 Box Step Ups
6 Box Jumps
4 Burpee Box Jumps

Movement Prep:
Build to desired barbell thruster weight.

METCON
For Time:
21-15-9
Thrusters (95/65)
Wall Balls (20/14)
Burpee Box Jump Overs (24/20)

Cool Down:
2-3 Rounds
Standing Quad Stretch - 1:00 per side
Banded Hamstring Stretch - 1:00 per side
Box Breathing - 2:00