Strength & Conditioning: Just a Minute

Strength/Skill:

For 5 min do sets of 2 wall walks (no more than 10 sets)

then

3x max effort pull-ups  (if you can do 3x8+, then move to weighted) 

WOD:

2 rounds

• 1 min Row max calorie
• 1 min Plank hold(on fore arms try and get the athlete to pull elbows in to the feet)
• 1 min Box jump max effort 
• 1 min Plank hold
• 1 min Dips(Rings/bars)

*Rest 2 mins between rounds (allow 5 second transition between movements)