Warm Up: 3rds 200m Run 5 x Tuck Jumps / 10 x Pass through / 15 x Sit ups + Mobility
Strength: Pistol Progressions OR Muscle Up Progressions
WOD: 7mins to get...
Warm Up: 3rds 200m Run / 5 x Push Ups / 20 x DU + Mobility
Strength: 3 X 5 Back Squat with 5 sec pause at the bottom @ 80% 1rm
WOD: FT
150 x Air Squats...
Warm Up: 400m Run + Mobility + BPS
Strength: Extra Mobility OR Catch Up Mon/Tue/Wed
WOD: OTM get as far as possible:
5 x Clapping Push Ups
15 x KB Swings 24/16
Each min increase 1...
