Movement Efficiency

Josh loading up the kip
Josh loading up the kip

Run to 200m line
Run Backwards to 400m line
Run Backwards back to the 200m Line
Run Back to the gym
– 30 Slow scorpions
– 5 Minutes of upper back rolling

Movement Efficiency
Squat Therapy – spend 10 minutes perfecting your Oly Squat. Use a pole to put your hips forward and get as upright as possible.
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Overhead Squat

10 Muscle-ups
30 Squat Cleans (115,80)
50 Toes to Bar
30 Squat Cleans
10 Muscle ups

Sub 15 strict pull-ups and
15 Ring Dips