Mobility

5 Minutes of Static Stretching - focus on your breathing during this - big breaths in and out.

Warm up(8)
3rds
20 hip rotations
10 mountain climbers
5 inch worms

Mobility(2)
1:00 min samson per

Workout(20)
:45 work :15 rest x5
airdyne
plank taps
richocet
low plank

Finisher
15 cuff iso per
30 alt toe raise
1:00 min It stretch

Bike 10 cals
Burpees
Plank hold

*teams of 3 accumulate 120 Burpees for time

Front Squat:
5-5-3-3-1-1

5 Minutes of Static Stretching

Every second minute for 10min
7x Bench Press (45/75kg)

Every second minute for 10min
7x Back Squat (55/85kg)

Every second minute for 10min
7x Deadlift (75/105kg)

Every second minute for 10min
7x DB Thruster (15/22,5kg)

3 rounds for time
400m run
10 Thruster @40/30kg
TC:10'

CNJ
Legless rope climb 6x1

Thrusters:
2-2-2-2-2-2

*work up to a heavy set of 2