| Warm-up – 3 RNDS |
| 6 Broad Jumps 6 Strict press (Barbell only) 10 Glute Bridges 10 candle sticks |
| Mobi – 3 RNDs |
| 30s Ankle stretch (KB) 15/15 Banded Lunges (rig) 15 banded pull aparts |
| Skill Practice |
| EMOM 5 |
| 20s Active hang (Scap pull-ups) |
| Skill Practice |
| EMOM 5 |
| 3-6 Pike push ups |
| Ascending Ladder (16 Min) |
| 2..4..6..8..10..12..14 Banded behind the neck strict pull-ups Box Jumps V-Sits Wall Balls |
| Stretch – 3 RNDs |
| 10 Inch Worms 30s Quad Stretch – lying Pigeon (Banded) 6/6 Scorpion |
Wednesday – 21st Oct 2020
