Warm-up
Run 4x40mt; down forward, back reverse
Then, 2 rounds of
20mt Walking lunge, forward
20mt Walking lunge, backward
15 Push-ups; 15x PVC shoulder dislocate
Mobiity & Skills
Deadlift – Ring Dips
AMRAP 20 min
7 Dead Lift #BW
25 Double Unders – 50 mix – 75 Single Unders
7 Ring dips.
Every 3 rounds 400 m Run.
