Strength

3 big sets not for time:
8 x strict pull ups
10 x Ring dips
12 x Bbarbell bent over rows
14 x Barbell curls

Skills

10min Alt EMOM
Odd – 40sec max Double unders
Even – 10 x Push ups + 15 x Sit ups

Score = total double underss

Mobility
Stretch And Cool Down
3 x through
1min Banded hamstring stretch per leg
1min couch stretch per leg
1min pigeon stretch each leg

Foam roll T-spine when finished

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