Skill:
10-15 mins mobility
Pick a body part and STRETCH!!!!
Strength:
Warm up for Shankle Complex
Stabilizer:
100 four count flutter kicks - every 25 stop and hold legs 6 inches off the ground for 20 count
Metcon:
BBCF Shankle Complex:
5 x 60% of your one rep max
4 x 70%
3 x 80%
2 x 90%
1 x 100%
A failure or dropping of the bar equals 20 burpees (if you did not have burpees you did not go hard or heavy enough - just saying)
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