Mobility-Hip and Ankle
Warmup-3 Rounds Not For Time (For QUALITY) *15 cap
:30sec Couch Stretch (Each Side)
10 GHD/Abmat Situps
10 Tall Box Jumps
:30sec Pigeon Stretch (Each Side)
100m Run
10 GHD Hip Extensions
10 Single Leg Glute Bridges (Weighted if possible)
A) Back Squats
3×3@75% *2min rest *no belt if possible
B) EMOM 10
Even-10 Front Squats (135/95)
Odd- Muscle ups (Ring or Bar) *You choose a challenging rep scheme *Scale Pull ups or Ring Rows
*Rest 2 mins then,
C) WOD: For Time
15 Bar Over Burpees
20 KB Swings (53/35)
10 Bar Over Burpees
20 KB Swings
5 Bar Over Burpees
20 KB Swings