THURSDAY

MOBILITY AND MAINTENANCE 

10 mins Full Body Mobility 

STRUCTURAL BALANCE 

3 Rounds 

1 Turkish Get-Up each arm 

5 Single Leg Deadlifts 

10 Dumbell Renegade Rows 

15m Disc Drag 

CONDITIONING

AMRAP 16 

FITNESS 

3 Rope Walks  

9 Burpee Box Jumps 

3 C2B Pull-ups / Pull-ups 

9 Deadlifts  

Run 200m

PERFORMANCE   

3 Rope Climbs 

9 Burpee Box Jumps 

3 Bar Muscle Ups / C2B Pull-ups / Pull-ups 

9 Deadlifts 70/45 

Run 200m