Wednesday 1-2

warm up
catalyst warm up

skill
10 minutes to practice rope climbs

midline stability
not for time
1a 3×20 unbroken GHD sit ups
1b 3×8 TGU

2a 3×20 reverse hypers
2b 3×10 strict hang to L-hang(scale to knee raises as needed)

conditioning
Run 1500m(5 laps)

stretch
wall straddle
pigeon
calves