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Mobility/Dynamic warmup

Tabata Total – 4 x 20 sec work/10 sec rest
Weighted Back Squat 95/65
Push Press 95/65
Double Unders
Sit Ups
Push up
Box Jump 24/18
Thrusters 75/45
Air Squat
Sumo Deadlift High Pull 75/55
Wall Ball 20/14
KB Swing 35/25
Pull up

There have been a few days off, so guide yourself accordingly.

Mobility and Dynamic Warmups
10 Thrusters  95/65
15 Deadlifts  250/205
25 SDHP  95/65
50 Box Jumps  24/20
100 Situps
200 Squats
400m Run

Cash Out – more stretching!

Mobility/ Dynamic /Skill – Shoot Thrus.

1-2-3-4-5-6-7-8-9-10
Burpees – 6 pt
Pull ups
Double unders

Cash Out – 10 Grass hoppers/ 10 Hollow Rocks