SKILL

accumulate 15-25 reps of quality movement. Try to perform unbroken sets, as soon as technique brakes scale down to a techniquilly easier movement of the following:

BMU
Hips to bar
Jumping BMU from box
TTB
Jump into TTB
kipping knees to chest

METCON

METCON-FOR TIME: (CAP=15 MIN)

40 DU/ 80 SU
20 TTB
30 V-ups
60 DU/ 120 SU
15 BMU/burpee TTB
80 DU/ 160 SU
30 V-ups
20 TTB
100 DU/200 SU


cash out:
hollow rock tabata