Warm up:
3 minutes jump rope
2 minutes jumping lunges
1 minute burpees
4 minutes stretching/mobility
Skill:
5x
ME Strict Chin ups
ME elevated push ups
Strength:
It is Monday - and this one was a painful one
12 minute EMOM
7 back squats @ 70% of your new 1 rep max established last week
Metcon:
About this - ummmm sorry
400m run
100 double unders
400m run
75 air squats
400m run - year after those 75 air squats, and ummm ok all the squats my left upper lower butt area...
50 toes to bar
400m run
25 box jumps
YOU'RE WELCOME
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