Monday 19 November

Warm Up:
-Junk Yard Dog Warm Up.
-5 x 3 Knee Jumps (rest 60secs between sets)
(Add PVC Pipe/Bar each rd if possible).
Rest 3mins
-Max rep Box Jump - Choose a height you can rebound on.  Minimum ground contact allowed. No more then 2secs rest on the top. Preferably 16/20/24 inch boxes for continuity.

Strength:
Back Squat
3 x 3 @ 70/80/90% 1rm

Wod:
15min Timecap
3-6-9-12-15-18 etc
HSPU
SDHP (50/35)