Warm-Up/Mobilize- 

sprint drills

ankle mobility work

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5 x 200m run for time

30 seconds rest between sets

max effort

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L-sit rope climb (From seated position on the ground)

aim is to go high as possible

*rope climb technique/development if unable to achieve the L-Sit position

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WOD

3 x TABATA

1. Press-Ups

2. Thrusters 40/25kg

3. Double Unders

 

score is total number of reps for all 3 movements combined

 

3-2-1 GO!!! 

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