Warm up:
400m run as a group
3 min AMRAP
20 KB swings
10 push ups
3 min AMRAP
10 goblet squats
10 pull ups
Skill/Stabilizer:
8 minutes skill wok on double unders - if you dont want to work on double unders run or air dyne for 8 minutes
Strength:
Deadlifts
2x10 lighter weight
2x8 medium weight
3x5 at 85%ish
Super set each set with 10 SLDL at 70/50kg
Metcon:
2x
30 v- ups add weight if you want a challenge
60 bicycles - 4 count
30 weighted sit ups
60 flutter kicks - 4 count
30 hollow rocks - add weight (med ball between knees) if you want a challenge
60 mountain climbers - 4 count
400m run
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