WOD
Warm-up
2 Sets
20sec e/leg Long Split Squat (pulsing)
20sec Hanging Tuck Hang or Hanging L-Sit Hold
6 Explosive Burpee to Vertical Jump
(1) https://youtu.be/ibAk2a6rH4g
(2) https://youtu.be/B3gtmd0Upng
Strength
EMOM x 6 Minutes
Back Squat: Build up to roughly 50% (of 1RM), then 6 reps EMOM (tempo: 20X1)
Rest 2 Minutes
3 Sets
6e/leg DB KOT (knee over toe) Split Squats – tempo: 20X1
https://www.youtube.com/watch?v=2U58iHm7oSM&ab_channel=FunctionalBodybuilding
Conditioning
For Time:
15-12-9-6
Alternating Cobra Lunges (L+R=1)
DB Burpee (50/35)
T2B
200m Run at the end of each round
Cobra Lunges: https://youtu.be/Sqpr9fqilso