WARM-UP:
2 rounds
- 5 arm circles and flings
- 5 leg swings and sweeps
- 10 jumping jacks
2 rounds
- 5 strict pull-up -or- 10 ring-row
- 5 inch worm -or- 10 push-up
- 5 lunges L+R -or- 10 air-squat
STRIKING:
- Knee strikes
MOBILITY:
- T-spine
- Calf/achilles
Dynamic Effort:
Box Squat
- 10×2 OTM @ 60%
Tabata – 8 cycles (20:10)
- Box Jump
MetCon: AMRAP6
- 10 Thrusters #45/35
- 20 wall ball #20/14
- 30 Thrusters
- 40 wall ball
- 50 Thrusters