Outdoors Primarily
Warm Up
400M Run
Then
2 Rounds
:40 Work/:10 Rest
-Jump Rope
-DB Pull Throughs in plank position
-90/90 External Rotation
-Rotate through Is, Ys, Ts, Ws
Mobility
Shoulder Stretching
Strength
E2MOM10
3 Push-press
WOD
Buy-in-
100 Sit-ups
Then
10-9-8-7-6-5-4-3-2-1
Single Arm Snatch 50|35
20 Double Unders after each set
Level 2- 40/25
Level 1- 25/15 Single Unders
ADV-70|50, Heavy Rope