Warm up
200m Run
20m lunge walk
10 lunge rotations
10 squat round arch
10 dislocates
Strength Prep
*with a broomstick
5 Push press
5 Push/split jerk practice
Strength (20min)
5x5 Push/Split Jerk
*2.5-5kg more than last week
Metcon
For Time (20min)
21-15-9-15-21
Cal Row/Bike/Ski
T2B/Knee raise
Burpee
*100m run @ completion of each round
Cool Down
30 sec each
down dog
up dog
pigeon
couch
calf
German hang
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