Don’t forget your mobility!!!
Dynamic movement prep.
Group warm up
50 n 50 ghd.
Skill
Strict ring pull ups.
Wod
15 minutes amrap
15 kb swings 1.5/1
15 steps lunges
200 meter run
5 minutes of fun
The hard way for reps
1 min jack knife sit ups (20,14)
2nd min reverse
3rd min jack knife
4 th min reverse
5th min jack knife
MAD MOBI
Press ups
Pigeon
Calf stretch
Lat band stretch.