10.15.15

Warm-up

5 Min Run/Row/Bike

Hip Flow

Roll Out Hips/Quads/Hamstrings

Strength/Skill

5×7 @ 75%

METCON

3 Rounds

10 Deadlifts 205/145

25 KB Swings 70/53

50 Double Unders

Extra Work

gymnastic:

Make-up Day

olympic:

Make-up Day

Core

50 Russian Twists

50 V-Sit ups

25 Weighted GHDs