WOD
Mobility
Foam Roll: Glutes, Hip Flexor, Quad, Calves
Glute Stretch
Cossack Squat Stretch
Calf Stretch
Dynamic Warm-up
Primer
2 Sets
15sec e/arm Single Arm Prone Plank
10e/leg Single Leg Poor Man’s Leg Curl
30 Double/Single Unders
Strength
Back Squat: Warm-up to 60%, then 5 reps every 90 seconds for 6 Rounds (9 Minutes)
Conditioning
4 Rounds for Time (15 Minute Cap)
30 Double Unders | 50 Double Unders
15 Abmat Sit-up | 15 T2B
50m DBall Carry
10 DBall Bearhug Squats
50m DBall Carry