Warm Up
Run short lap
EMOM 8 mins
3 EB/PVC OHS
3 Situp to straddle
3 Jump pull up

MOB
Foam roll quads/IT
 Banded shoulder
 Lax ball chest

Skill / Weight Training
Muscular Endurance Test
EMOTM 10 mins
Max height box Jump (increase height over course of 10 mins)

WOD
"Death by Burpees"
 EMOTM for as long as you can, do 1 burpee for minute 1, 2 burpees for minute 2, 3 burpees for minute 3, etc.

Comment