Mobility: 1 round
10 prone dislocates
10 boot straps
5 worlds greatest stretch, per side
Warm Up: 3 rounds
3 wall walks
10 mini band squats
30 Double Unders>>>60 Singles
Workout 1: EMOM 10 (ALT)
5 Back Squats, 75% of 1RM
5 Weighted strict pull ups
Workout 2: 5 rounds for time (15 min cap)
12 Handstand Push- Ups
12 Front Squat, 115/85
200M Run
RPE 7
Coaches note: the goal is to finish in 10-12 mins. find a weight nd scaled movement that allows you to push the pace and move steadily through the workout.