Warm-Up/Mobility
- Ladders – 5 minutes
- Spiderman on Box
- Lying Hamstring Floss
- Quad Wall
- 5 Hip Circles Each Direction
- 3 sets:
- 5 Barbell Back Squats
- 5 Barbell Push Press
- 5 Moderate Weight KB Swings
Strength
- Back Squat (use 90% of max + 10lbs)
- 45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+
WOD
- 21-15-9 reps for time:
- Wall Balls
- KB Swings (70/55)
- Lateral Bar Hops x 2
