Group Warm-up
200m jog, then:
2 Rounds:
10 Jumping Jacks
8 Burpees
6 Jumping Squats
Strength
10′ EMOM OF DEADLIFT, 3 TNG @ 65%
Work up to 65% of 1RM, then complete a 10min EMOM:
3 x TNG reps at same weight
Daily WoD
15′ AMRAP DU / WBS / MU
40 Double Unders a/b) 120 Singles
20 Wall Balls 20/14lbs a/b) 14/12 b) 12/10
5 ring muscle ups OR 10 C2B pull ups OR 10 Pull-ups + 5 ring dips OR 10 Ring Row + 5 Box Dips
Mobility
Roll Quads / Posterior / Lats
Mash Achilles / Triceps