Praise Athletics – Strength & Conditioning
Warm up
400M Run or 18/20 Cal Bike
2 rounds
15 Banded Face Pulls
30 Sec Active Hang Rig
30-45 Second Nose to Wall Handstand Hold
10-12 Ring Rows
5 Reps for each leg of the following…
Pistol Squat Negatives
Candlestick Roll to Pistol Squat
Alternating Front Weighted Pistol Squat
Strength/ Accessory (Checkmark)
3 Sets
-16 Alt Pistol Squat x @ 31X1 Tempo
Rest 15 seconds
-16 Alt DB Renegade Rows
Rest 2 minutes
Metcon (Time)
For time
30 Wall Ball Shots 14/20
600 Meter Run
30 Wall Balls
Goal 9 Min Cap 12 min
