Warm up – 3 RNDS |
12 Banded Pull Aparts |
12 Banded Strict press |
12 V-Sits |
Skill Practice |
EMOM 5 |
20s chin over bar hold |
AMRAP 9 |
8 Push Jerk 50/30 |
8 Burpees over bar |
8 T2B |
30 Skips |
1 min rest… |
AMRAP 7 |
6 Push Jerk 60/40 |
6 Burpees over bar |
6 T2B |
30 Skips |
1 min rest… |
AMRAP 5 |
4 Push Jerk 70/50 |
4 Burpees over bar |
4 T2B |
30 Skips |
10 Hill Sprints |
Stretch – 3 RNDs |
30s per side Couch Stretch |
30s per side Foam Roll (Calves) |
30s per side Pigeon Stretch |