time to test your engine over 30 mins

Lets see if all your endurance work has paid off 

A - Mobility 
5 mins shoulder internal rotation work
5 mins Hamstrings 
5 mins calfs 

B - 10 min EMOM


10 x  SDHP@ 70% of last weeks total 

C - JOHAN 

35 min AMRAP 

1000m Run 
50 push ups 
100 sit ups 
150 squats