
100 single unders
50/50 One foot jump rope
5 pull ups
10 pass throughs
10 Push Ups
5 Toes to bar
Try a front lever
Mobility
Quads and Lower back... upper back if you have time.
Strength
5/3/1 Bench Press
Basic rotation is week 3 (HEAVY!)
Advanced rotation is week 7 (Deload!)
WOD
1-2-3-4-5-6-7-8-9-10
Push Press @ 95/75
Box Jumps
Endurance
Off
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