WOD
Mobility
Calf Smash
Quad Smash
Squat (Dragon) Stretch
Primer
2 Sets of:
10 e/s Banded Sided Steps
10 Banded Squats (band above knee)
10 Side Plank Taps
Strength
Back Squat: 65/4, 75/3, 80-85/2, 75/6x2sets
Rest 2 min between sets
Conditioning
In 10 Minutes:
800M Run
then with remaining time, complete AMRAP of:
15 Kettlebell Swings (53/35)
15 Wallballs (20/14)