| Warm-up- 3 RNDs |
| 30 Plate hops 30 Alt Plate step ups 30 Calf Raises |
| Mobi – 3RNDs |
| 6 – Position hip opener 10/10 Ankle stretch (Rig) 10 Goblet squats |
| Skill Practice |
| EMOM 5 |
| 3 – 5 DU |
| Skill Practice |
| EMOM 5 |
| 3 – 5 Russian Dips |
| Strength – 5 rep max |
| 5 x 5 Back squats |
| Stretch – 3 RNDs |
| 1 min per side couch stretch 1 min per side pigeon stretch 1 min saddle stretch |
Tuesday – 20th Oct 2020
