Strength
A1 – Front squats
-8-8-8-8

 

A2 – “MJ” Calf Raises
-4 x 12

 

Workout
4 RFT
200m run
12 KB Swings (70/53)
9 Toes to bar

 

Mobility
QL Rig stretch – 1 min per side
Elbow wall slides – 12 reps