OTM for 10 min
even - 5-10 burpee
odd - 30 DU’s/ 50 singles/25 lateral jumps over rope (bunny hop)
30 Double KB deadlifts, hands inside feet
30 sec dead hang from pull up bar, shoulders back and down
6 deadlifts @ 100kg/75kg (scale to 60% of 1RM) - As tight as possible, perfect form, no bounce, hands stay on bar
Rest 2 min
C. Skill conditioning
40 T2B for time.
D. Cool down/mobility.