Warmup
Bike 2 min
Static stretching:
a. runners stretch
b. forward fold
c. wrist clock mobility
Dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
empty bar
5 jefferson
5 rdl
5dl
Strength / Skill
DL
10x40
5x50
4x60
3x70
2x80
1x90
1xmax
1xmax
WOD
10rft
10 alt db snatch 50/35
5 box jumps 30/24
1 rope climb
