Arm Strength, Come At Us!

Warm Up
1 gate run
3 x
10 pass throughs
KB stabilisation walks (rig and back)

Gymnastic/Strength
A) 30 sec isometric chin over bar hold
Straight into
B) 10 strict press
Straight into
C) 1 minute bridge
1 minute rest

Conditioning
3 intervals – 1 minute rest between each
2 gate runs
10 lateral burpees
20 front rack lunges 60/40
Score = total time