warm up
- 4 position arm stretch
- banded frog and straight leg frog
- roll out lats
- banded knee walks 4x
then
- 10 air squats
- 6 1 armed push up, use snake method
- 2 cart wheels
- 8 hanging knees up …break the bar
- side to side lunges
STRENGTH HANG CLEAN (top of knee) + 2-4 PS LUNGES 75 % of 1RM or use MW (HC+LUNGES) 1 + 4 x2 2 + 3 x2 3 + 2 4 + 1 5 + 0 WOD for time: ROW 2000 METER or hill sprint 5 x block run with med ball or 100 D/U or 200 SS