Mobility- take 5 mins to work hips
Warm Up- take 8 mins to work on a skill- double unders, toe to bars, pull ups or pistols- pick one and stay on it for 8mins
Strength: sprinter squats 5×8/8-10mins-going up weight each set, take 2-3 warm sets to get movement correct
Accessory- take 5 mins to build up to a high box jump
WOD: 10-9-8-7-6-5-4-3-2-1
Thrusters @50kg/35kg 40kg/25kg 20kg/10kg
30 double unders between each round
