Thursday

Main – CrossFit

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Warm-up

10 mins

Partner Rowling (No Measure)

for Burpee Tuck Jumps

Mobility

10 mins

Foam Roll (No Measure)

Thoracic Bridge (No Measure)

Weightlifting

10-12 mins

Turkish Get Up (2×5 each arm)

Gymnastics

10-12 mins each station

Handstand Hold Progressions (5×30 sec holds)

Double-Unders (5 sets ME for 1 min)

Rest 1 min between sets

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