Warm Up:
Old Man warm up
Running Drills
10 Band Straight arm lat pulldown
10 Band Face Pulls
5 Wall Balls
20 Flutter kicks
5mins
Strength:
1 min Max Rep strict pull ups
1 min Rest x3
“Rahoi”
12 Box Jumps
6 Thrusters (95/65)
6 Bar Facing Burpees
12 min AMRAP
Extras:
3×12 Curl & Press
3×12 Narrow grip pulldown