Warm-up:
20x Leg swings each leg
10x World’s greatest stretch (5 each side)
10 Downward dog + push-up
1:00 Chin/toes HS hold
10 FS with an empty barbell
**
Warm-up to 80% of 1RM CJ
Weightlifting:
Every 1:15 for 7 rounds:
1 CJ at 80%
Strength:
2) Find a FS 1RM
Conditioning:
Run 400 meters
then...
21-15-9
WBS
TTB
then...
Run 400 meters
Skill/Strength:
4) Hollow hold with breathing: 4x1:00