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: 4x5@70%
Conditioning:
2) 20” AMRAP with HR at or below 150BPM:
3 rounds of Cindy
Farmer’s Carry 200m (light weight)
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