Monday

Warm Up:
DROMS
100m Run/125m Row
15 Back Extension
15 GHD Sit Ups
100m Run/125m Row
15 Spidermans
15 OHS
100m Run/125m Row
15 Scapula Pull Ups
15 Scapula Push Ups
100m Run/125m Row
15 Lower Back Twist
Roll Out Mid Thoracic

Mobility:
Ankle Mobility
10x Rotate Ankles Each way
10 Knee to Wall – https://youtu.be/YF7qaAbd0q8
:30 sec Squat Hold –  shifting weight from one side forcing deeper dorsiflexion of the ankle

Strength:
Back Squat to Bring Sally Up @ 40-60% of Backsquat
Tall Box Jump to Roxeanne

Metcon:
18-15-12-9-6-3
SDHP
Front Rack Lunges 95/65
Push Press

Core: (If there is time or after the metcon)
4 x 10 Glute & Ham Raises
If you have never attempted GHR then please make sure you have a partner to assist