Warm up(0:00-10:00)
100m run
Spiderman
Cradle

Heel grab
Knee grab

Toe walk
Skip for height

Heel walk
Skip for distance

Mobility(10:00-15:00)
Pigeon pose-1:00 min per
Samson stretch-1:00 min per

Pointers/skill(15:00-20:00)
-400m-pace to so that you can keep moving.

-Muscle up/pull ups
Long hollow body, keep legs tight, use hips.
Prep:
10 scap pull ups
3 kips
1-3 strict pull up or mu
3 pull ups

-Double unders-wrist in front of body, control your pace.
Prep:
10 small hop singles
10 big hop singles
10 double taps
10 double unders/ du attempts

Metcon(25)
“Schlitz”

4 Rounds For Time:

400 Meter Run

4 Ring Muscle-ups

40 Double Unders

Opt(12)
*Week 3 strict press-pull chart
-5x5 hip extension
-1600m walk/run

-FTFloat
3rds
2 rope climbs
6 strict hspu
10 ttb

Finisher
30 scap push ups
30 cuff iso
100 flutters w/10 sec six inch hold every 10 reps
1:00 mim hamstring stretch per