Warm up:
400m run
10 burpees
10 exaggerated mountain climbers
2 passes frog jumps
Skill:
5 mins rope climb
Stabilizer:
5x20
Hanging leg raise
Strength:
Deadlifts
5-5 warm up
5-5-5+ 65/75/85%
Metcon:
1000m row
400 single jumps
100 KB swings 24/20kg
1000m row
(you may be asking why I didn't make it 200 and 200 single jumps - the answer to that question is... Truth be told I don't know, at about 1:30 today I asked myself the same question.)
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