Warm-up
Ankle Mobility
2 Rounds
60s Jumping Jacks
60s Box Bear Crawl
60s Broad Jump
30s Side plank each side
30s Ground to sky reaches
30s rest
Metcon (Time)
100 Double Unders
100 Thrusters
100 Double Unders
Warm-up
T Spine Rotations x15 each side
Scorpions x20
Deadbugs x20
Single Leg Deadlifts x15
Pull-ups
10 EMOM
5-8 Strict
Metcon (9 Rounds for distance)
Rowing
1:40/20 x9 Rounds
2 minute rest after Round 5
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#