Warm-up
3 Rounds
50m Run
10 Box Step-ups
10 Supermans
10 Scapula pull-ups
Coach’s Led Warm-up (7)
Hip opener stretch
Ankle circles
Hamstring stretch
Pigeon
Strength- Week 9 Day 2
Back Squats
Front Squats
Metcon-
3 Rounds For Time-
20 Deadlifts (135/95)
5 Handstand Pushups
15 Hang Power Cleans (135/95)
5 Handstand Pushups
9 Shoulder to Overhead (135/95)
5 Handstand Pushups
(18 Minute Cap)
