Liz(so sad…you and Rob will be missed)

warm-up

4 rounds

25 dbl unders, handstand :30 sec, 6 k2e, 9 broad jumps

skill

opening the hip

strength

press 1-1-1

push-press 3-3-3

push-jerk 5-5-5

metcon

lunge variation

reactive burpees

(i will explain)