Q1 Warm Up
Run 600m
Toe Touch Progression 3
Strengthen & Lengthen
Ankle Mob Series 2 x 20
Q2 Skill & Technique
Wall Ball 2fer 5
Smart Jump 6
Q3 Strength & Power
A1 Power Clean & Jerk 4 x 1 + 2
A2 SL Double Unders 3 x Max
B1 Back Squat Wk 4
B2 Box Jumps 3 x 5
C1 Wt Dips 4 x 5
C2 Wt Pull Ups 3 x 5
Q4 MetCon Challenge
Serpentine Run
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