Warm-up

Tabata High-knee skips

 

Mobility

Calf Roll

Banded hip extension

 

WOD A)

10-15 mins, max height box jump

 

WOD B)

1) For time:

3 Rope Ascents

Then immediately complete:

5 Rounds of:

20 Russian KB Swings (32/24kg)

40 Double Unders

Then immediately complete:

3 Rope Ascents

 

WOD C)

3 x ME L Sit Hold – Rest 90 secs (use parallettes)

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