Warm up:
Cap 5’
Hip extension – 20
Abmat – 20
Plank – 30”
Mobility
Skill:
Back Squat
4 Reps 75%
1 Rep 80%
4 Reps 75%
1 Rep 85%
4 Reps 75%
1 Rep 90%
Wod:
3 Rounds, For Total Reps:
1 Minute HSPU
1 Minute Box Jump Overs
1 Minute Pull ups
1 Minute Row / Bike Calories
1 Minute Rest