AMRAP in 12 mins of:
60 Double Unders
20 Wall Balls, 20/14 lbs, 12/10 ft
Goal: 5+ Rounds
Rep ranges that should have you moving through this quickly from one exercise to the next. See if you can start off going unbroken on the wall ball and toes to bar and use the double under to find efficiency here. If you do need to break in the later rounds work to keep it to ideally no more than 2 sets for any exercise or round. Trust your fitness and recovery on this one and go for it!
3 rounds for quality of:
Recovery Row or Bike, 1 min
15 GHD Plate Muscle Snatches, pick load
10 Scap Pull-ups
20 Plate External Rotations, pick load
We are finishing today off with shoulder maintenance but also a recovery bike or row to help flush out the legs. Use a light loading and focus on keeping your shoulders packed down. As with most of our accessory work, this is to be done for quality and control.