
Warm-up
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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Strength
Overhead Squat
2-2-2-2-2
WOD
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
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