Saturday 10-27

warm up
row easy 500m or run 2 laps
3×10
GHD sit ups
back extensions
toes to bar

skill/strength
You have 15min to find your 1RM overhead squat

conditioning
“Annie”
50-40-30-20-10 rep rounds
Double Unders
Sit Ups

We will use a three to one sub for single unders.

stretch
calves/ankles
supine hamstring w/ bent leg
scalene stretch