Mobility-Hip/Ankle
Warmup-2 Rounds
8 Tuck Jumps
25ft Walking Lunges
5 25 ft Shuttle runs
A) Back Squats
3×3@70% *2mins rest between sets
2×3@80% *2mins rest between sets
*4 min rest then,
1×3+@90%….try to hit 3 reps and if you feel like you can hit more hit for max reps
B) WOD:For Time
500m Row
50 Box Over Step up (24/20) w/ slam ball (30/20)
50 Abmat Sit ups
50 Med Ball Cleans (20/14)
C) Accessory:
3×5-10 Glute Ham Raises or Partner Variation from floor. or GHD Hip Ext
3×20 Banded Glute Pull Throughs