Warm Up:
old man
Wrist mobility
6 1-leg glutes bridge
6 1 ¼ ASQ
8 Down dog toe touches
16 Lateral Jumps
5mins
Strength:
7×1 FSQ
E3M
“Knuckleball”
8 DB Goblet Sqt (H)
4 Cal of choice
4min AMRAP
1min rest
8 KB Cleans (per side)
100’ Shuttle run
4min AMRAP
Extras:
21 AKBS
200m Run
18 AKBS
200m run
15 AKBS
200min Run
-FT-