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
