On your own, run 400 meters, then 3 rounds not for time:
10 PVC shoulder dislocates
10 Good mornings with empty bar
6 Goblet mobility squats with extended counter weight (pause 3 seconds in bottom)
Workout of the Day
60 back squats (205/143)
30 burpee box jumps (24/20)
20 snatches (135/93)
10 rope climbs
Perform 50 double-unders after every movement. The workout ends with 50 double-unders. The back squats and deadlifts are done with the same weight. Take the back squats out of a rack. This workout is capped at 40 minutes.
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