Warm Up
3 sets
High Knees
Butt Kickers
10 Squats
10 Push Ups
10 kip swings or 10s hold
Mobility
Quad/hip wall 1 min each side
10 Bootstrappers
Skill
Strict Pull Ups
*Use various bands and combinations of bands to develop strict pull up strength.
Workout
4 min on/4 min off x 3 rounds
10 cal row
10 wallballs 20/14
Score is total reps from the lowest round
T1: modify as needed
T2: as written
T3: 30/20 lb wall ball
Ironmile Move / performed as EXTRA WORK / an alternative workout which could be subbed for above
20 Min AMRAP
Run 3 laps
20 Squats
10 Single KB Deadlifts 53/35