Warm Up
Couch Stretch
1 min each side
Arm circles
Trunk twists
Ankle mobility
3 Rounds
10 hollow rocks
10 super mans
10 burpees
Strength
weighted pull ups
2 x 10 kipping, build to
3 x 5 lowest band or heaviest dumbell
WOD
10 rounds for time
9 thrusters (65/95)
35 double unders
Post
5 mins plank
(front, side, side, front, superman)
Banded stretches