Warm-up:
5:00 Unbroken Double Unders ladder; 10,20,30,40,50,60,70 etc...
Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com)
1. Banded Foot on Box (2:00/side)
2. Banded Spiderman (2:00/side)
3. Tibia/Fibia on box/bench (2:00/side)
Deadlifts; 12,5,5,5 rep max weight, then 21-15-9 rep max weight unbroken with 1:00 rest between.
Workout:
2 rounds for time
25 Sit-ups
25 Back Extensions
25 Box Jumps
25 Push-ups
25 Pull-ups
25 Double Unders
