-Warm up-
10 minutes:
Run 200 meters
15 squat box jumps (full squat on ground before jump)
5 minutes:
10 good mornings (empty bar)
squat therapy against wall, 10 reps
-Skill work-
A. Kipping pull ups
We'll spend 5-10 minutes teaching and correcting.
-Strength-
B. Deadlift- 3 @ 70%, 3 @ 80%, 3+ @ 90%
Complete on a 3 minute clock. The last set, hit at least 3 reps if not more.
-Conditioning-
C. Four rounds for time:
25 wall balls 20/14
25 double unders
25 ab mat sit ups
-Cool down-
Quad stretch (1 minute each leg)
10 hip bridges
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