Some of the 6:00am morning crew………Great job on those unbanded dips

• Warm up 2x

• 10ps single leg walking deadlfts
• foam roll hamstring
• 10 hollow rock
• 10 superman holds
• 5 depth jumps plus high jump
• banded shoulder warm up work 3 positions..red bands

Strength look in your book at your last PR

Deadlifts 5 4 3 2 1 10 hollow rocks and superman in between sets

Metcon (Time)

5 rounds for time of: Run 400m 24 RKBS 12 Box Jumps