Speed work: 5x3 Banded deadlifts tempo 1:1:3 @ 60-80% + 1RM box jumps


20min EMOM:

1) row 8-12 cal + 5 thrusters @ 60/40kg

2) pull ups 10-20

3) 200m sprint

4) rest

Big Kahuna:

Handstand walk practice: RX 3 sets of figure 8 walks alternatin L/R then 3 x walking up step boxes turning at back down again. Scale: ladder walk to wall then ladder walk up onto box into wall

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Functional Fitness - fitness you can use

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