Thursday – 141120

Warmup:
-3 Rounds: 5 Hollow Inch Worms (3 sec pause), 10 Zombie walks, 20 Mountain Climbers (each side)
-10 Windshield Wipers
-10 Scapula Push-ups

Skill: 12 min EMOM
-Even min: 30 sec hollow rock
-Odd min: 5 Box Jumps(36/30)

Conditioning: 4 rounds
-2 min to complete:
-50 double unders
-20 Shoulder to Overhead (115/75)
-ME burpees in remaining time
-Rest 2 min between rounds

Mobility:
-2 min bully shoulder stretch each side
-2 min foam roll lats each side