Warm Up:
800m run. On last 400, start at jog and pick up pace every 25 steps to end at a full sprint. 
20 Banded good mornings
20 Banded Side Steps
10 pistol squats
Then: 3 rounds
10 kb Swings
8 Glute ham Raises

GOAT: 15 minutes
On the minute for 15 minutes, choose a skill you can do 1 to 3 reps on the minute, every minute for 15 minutes.
Ex. Muscle ups, muscle up drills, ctb pullups, kipping or butterfly pullups, pistols, Unbroken TTB, KTE or Knee raises, HSPU's, Handstand holds or walks, Overhead squats, ring dips, pushups

WOD: 3 rounds
10 Deadlifts 275/185lb
50 Double Unders

Leave a Reply.