Warm-up:
Run 400m
3 rounds:
30 Double-unders
:30 sec hollow hold
:30 sec arch hold
5 Pull-ups, any style
Strength/skill:
1) FS: 60x5, 70x5, 80x3, 90xME
Conditioning:
2) EMOM for 20 minutes:
5 pull-ups
10 HR Push-ups
15 Air squats
***If you cannot complete the work in the minute, start again on the next minute. 20" cap.
Extra work:
Strength:
1A) Press 5x5
1B) Good mornings 4x8
Postural Restoration:
1) 90/90 5 breaths
2) Side planks 5 breaths each side
3) 20x Alternating Superhumans