Warm Up 

  • Run 1 Long Lap
  • 10 Jump pull-ups
  • 10 Deck Squats
  • 10 DB PP
  • 10 KB Swings

Mobility

  • 2 sets of 3 Hindu Pushups wide leg - Holding top and bottom
  • Squats - Hold Bottom Squat 2X2:00

Cycle Prep Week 1RM or Skill
Calculate 1RM for either: (Instructions on Board)

  • Deadlift and Overhead Press
  • Back Squat and Bench Press

Skill (Whichever you haven't done yet)

  • Hand Stand Practice 10:00- 15:00
  • Double Under Practice 10:00-15:00

Workout

For time:
Row 1000m
3 rounds:
20 Burpees
20 Slam Ball

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