CrossFit

Strength Hover Deadlifts (Just below knee 1 Inch off floor)

5-5-5-5-5 **Work to nice do-able heavy around 65% 1RM

Amrap 11 Mins

56 Double Unders / 1 Min skipping

26 Sumo Deadlift High Pull

16 Burpee over bar

Core

5 x 30 sec Hover 20 sec rest between sets

Endurance Bootcamp

1 Min on 30 sec Off for 2 rds

1 - DB Burpee to Thruster
2 - Double Unders/ Speed skips
3 - AirBike
4 - Side Plank Hold (Switch half)
(Everyone finishes on 600m Run after 2 rds completed)

1 Min on 30 sec Off for 2 rds
1 - Rower
2 - Box Jumps
3 - KB Deadlift High pull
4 - Plank Hold
(Everyone finishes on 600m Run after 2 rds completed)