Warm up:
3 x 2 mins on 1 min off skipping
3 x 1 wall walks
Shoulder mob
Ankle/calf/achilles mob
Skill work: Mobility
Wod:
1) 5 Min AMRAP
5 HSPU (mod off box if you cannot kip off the floor or abmat)
5 Double Unders
5 Hollow rocks
Rest 1 min, then tabata row
Rest 1 min
2) 5 min AMRAP
5 Pull ups
5 lengths shuttle sprint
5 Leg raises
Cash out: tabata sit ups
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