Warm up: Foam roll
5 rounds
:90 secs run (:60 jog :30 sprint)
:90 rest
2 rounds of dots
only the double foot movements, 6 times through each
Mixed Modal:
6 ring pull ups/ ring rows
10 Push jerks (95/75)
6 pull ups/ ring rows
10 Box jumps
Strength :
Full Cleans
5×5
