A - Mobility
5 mins Ankle focus
5 mins hip flexor
5 mins traps
B - for time
2 rounds
1 mile run
17x Squat snatch @80% 1RM
34 x burped box jumps
C - 10 min EMOM
odd - 5 -10 pull ups
even - 5 - 10 ring dips
D - 5 mins hollow rocks
30 sec work
30 sec rest
2nd round - 7 burpee box jumps - 35kgs.
ReplyDeleteHad to do pull ups no ring dips, shoulder not great - 5 EMOM for 15 minutes