Warm up
200m Run
20m Broad jump
10 lunge rotations
10 squat round arch
10 dislocates
Strength Prep
*with a broomstick
5 strict press
5 front squats
5 push press
Strength (20min)
1RM Push Press
Metcon
For Time (20min)
3 rounds for time
600m Row
25 DB Thruster L
600m Run
25 DB Thruster R
Cool Down
30 sec each
down dog
up dog
pigeon
couch
calf
German hang
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