Mobility- Ankle range of motion test-1min
Hip and psoas smash- 2mins either side
Warm up-5mins
Bear crawl holds
Strength: sprinter squat- 5×8/8
Accessory: pull up/muscle up program
Pull up: eccentric pull ups- 5 sets of 4 reps with 3/5 seconds to descend to a dead hang
Muscle up: false grip ring rows/ false grip pull ups 5 sets of Max reps
WOD: 1mile run for time
