Warm Up
10mins Continuous Movement – Not For Speed but instead For Quality
50 Single Unders
10 banded hip thrusts
5 Dumbbell Single Leg RDL (30X0)/leg
20sec Bent Hollow Hold



Mobility

1:00 wrist stretches
then....
https://www.instagram.com/p/CF-b0scnmt2/?igshid=1g7zjew8xapxq
2 sets
A. front rack stretch x 30 seconds
B. xiaopengs x 5/arm



Strength
Push Jerk
5-4-3-2-1-1
working from 70% to your 95%




WOD
"Double Bubble"
every 4:00 for 4 sets
10 pistols- 5 each side or touchdown squats or feet together squats
10 slam balls
10 hollow rocks
15/12 cals bike or 20/15 cals row or Run 300m (out the right side and around the building to the front door)