Start up(0:00-10:00)

100m run

then

10 air squats

cradle-heel grab

walkout-side lunge

knee grab-toe walk

heel walk-knuckle draggers

spiderman-walking front kicks

10 air squats

then

100m run

Mobility(10:00-15:00)

1:00 min pigeon pose per

1:00 min front rack stretch

Pointers/Skill(15:00-20:00)

Wallballs-below parallel, chest high, keep ball high

Prep:

5 med ball front squat

5 med ball push press

5 wallballs

Pull ups-long hollow body, use hips

Prep:

10 scap pull ups

3 kips

1-3 strict pull ups

3 pull ups

Weightlifting(20:00-35:00)

Back Squat

Week 1 add 10# to previous load

*If you're not cycling back squat then do the following:

10-8-6-4-2 goblet squat-start at a lighter db/kb weight and increase with each set.

Metcon(20)

On the 4:00

200m run

10 wallballs 20/14

10 pull ups/ring rows
-sub chest to bar for an added challenge

Repeat 5x

Score equals slowest round

Opt(12)

1600m walk/run

5x5 hip extension

Gymnastic 🐐

Finisher

30 cuff iso

30 w-raise

30 sec quad sttetch

60 knee tap crunch

1:00 min hamstring stretch