Friday September 17th

Warm-up

5 minute easy row, ride, run
Then:
Mobilize
Then:
30/30 Jump Warm-up

Workout

30m Forward Lunge/SL Balance/SL DL @ BW
Then:
6x Heavy KB Clean +
20x Split Jumps
4 rounds
Then:
30m Forward Lunge +
60m Farmer’s Carry +
15m KB Bear Crawl +
15m Walk Back
Hold KBs throughout
Rest plenty between rounds, 4 rounds
Then:
3x (1-5) Push-up Ladder.
Chase each ladder with 25s MB Chest Pass (to self)
Then:
Cool Down with 5 minutes of Pull-ups