Warm up
300 single unders
3 rounds of
5 Barbell thrusters – 45/35lbs
10 Good mornings – 45/35lbs
10 Butt bridge
Skills
Push Press
WOD – 1
Strength
Push Press – 3reps x 5sets
WOD – 2
Conditioning
5 rounds of
Max effort 90 seconds
20 Lateral hops (over the bar)
20 Striders
30 seconds rest
After bash
Active hang for 2 minutes
Stretch
