Warm up(0:00-10:00)
200m run
then
:30 sec knuckle drags per side
:30 sec bike-slow

:30 sec walkouts
:30 sec bike-mod

:30 sec active spiderman
:30 sec bike-fast

Barbell warm up
5 good mornings
5 back squat
5 elbow rotations
5 strict press
5 straight leg deadlift
5 front squat

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

Skill/Teach(15:00-30:00)
Double unders-
Hands in front of body, use wrist
Prep:
10 small hop singles
10 big hop singles
10 double taps
10 du's or du attempts

Abmat sit ups
R.O.M, use hands for momentum

Deadlift-
Keep chest high, bar close to shins and keep tension throughout movement
Prep:
5 tng deadlifts maintaining good form

-Take 8 mins to work up to workout weight-

Metcon(25)
“Under Pressure”

For Time:

100-80-60-40-20: Double Unders

50-40-30-20-10: AbMat Sit-Ups

25-20-15-10-5: Deadlifts (155/105)

complete 100 du's, 50 sit ups, 25 deadlifts, then 80, 40, 20, etc.

Opt(12)
5x1 deadlift-work up to hvy
5x5 ghdsu
5x5 hip extension
5x100m shuttle run

Finisher
30 w raise
30 band pull aparts
100 knee tap crunch
1 mim hamstring stretch per