Dynamic Warm-up
Strength: Nordic Hamstring Raise/Curl
5 Sets of 7/10 reps
“Backwards Jackie” into “On the Ropes Jackie”
For time:
-30 Pull-ups
-50 Thrusters @45/35
-1000 Meter row
RX+ Keep going with: “On The Ropes Jackie”
-100 Double unders
-30 Thrusters @45/35
-10 Rope climbs @15’
