Skill:
Ring work please and thank you
Strength:
Back squats
3-3-3 warm up
5-5-5-3-1+
75/85/95%
then
Pause squats
3x10 at 50%
3 second hold
Stabilizer:
3x
10 half sit ups
20 four count flutter kicks
Metcon:
After Monday and Tuesday short and sweet one today
3 rounds or 12 minutes
25 double unders - 75 singles
20 wall balls 20/16lbs
15 box jumps 24/20in
10 chin ups
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