Group Warm-up
400m jog, then:
2 Rounds:
2 x 10m Bear Walk
2 x 10m Broad Jump
2 x 10m High Knees
2 x 10m Butt Kicks
Strength
5 X 2 STRICT PRESS
In 15′, complete 5 sets of 2 reps, ascending weight in each set. Score is load of top set
Daily WoD
100 Double Unders
THEN
21-15-9 reps:
S2OH 135/95lbs
Medball situps
THEN
100 Double Unders
Mobility
Mash Achilles
Lax Shoulders
Roll Posterior