Skill:
Double unders
3x50
Strength:
Deadlifts
5-5-3 warm up
5-5-5+ work set
Accessory:
max effort strict chin ups 3x
Stabilizer:
3x
30 second each side plank elevated side leg hold
5 as strict as possible hanging leg raise
Metcon:
"Annie on the run"
50-40-30-20-10
Double unders
Ab mat sit ups
then immediately
1.5 mile run
This is my favorite, and still not cleared to jump yet :-(
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