Dynamic mobility – 1-2 Rounds

10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
30 Speed rope skips
10 Reverse lunges, alt
8 Scapular push-ups
5 Scapular pull-ups
+
2-3 rounds
10m Walking lunge
8 Handstand shoulder shrugs
Kipping Toes-to-Bar complex
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
Build to workout weight for DB snatches and lunges
* Practise few short sets of toes-to-bars, HSPUs and DUs between weights
+
@ workout weight
200m Run
4 DB snatches, alt
6 Toes-to-bars
8m DB Walking lunge
8/6 (cal) BikeErg
4 Handstand push-ups
20 Double-unders