Warm-up:
Run 400m
3 rounds:
30 Double-unders
:30 sec hollow hold
:30 sec arch hold
5 Pull-ups, any style
Strength:
1) Find a 3RM Front Squat
Conditioning:
2) For time:
55 Pull-ups
55 Push-ups
55 Toe-to-bar
55 Air-Squats
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