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: 65x5, 75x5, 85x3, 95xME (compare to 02/03/2017)
2) For time:
Run 400m
5 rounds Cindy
Run 800m
5 rounds Cindy
Run 400m
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