Retesting week

Warm up:
10 minutes free warm up
Run, row, ride, lift, throw, carry etc

Skill: none

MCB
For time
30 – 20 – 10
OHS (M 40kg, F 30kg)
Ring push up
500m row

Once completed practice skills

Recovery/ Cooldown:
Complete own recovery

RECOVERY SESSION:
10 min easy movement (run, swim, row, walk, bike, etc)

Complete two times through:
5 x cat camels
20m lunge walk
20m lunge walk db ohead
10 x wall squats
10 x push ups
10 x dislocates
10 x broomstick overhead squats
10 x scorpions
10 x mtn climbers
10 x windmills (each side)

Then;
Complete 10 min easy movement