Warm up: Foam roll
10 minute jump rope practice: work on DBLU and high knees
Strength :
10-15 mins to find a 5RM for push press
Mixed Modal:
On a running clock, perform 1 thruster + 1 pullup/ ring row the first minute, 2 thrusters + 2 pullups the second minute, 3+3 the third minute, etc, until you can no longer keep up with the clock .
