WOD

Mobility
LXB Smash: Hamstring, Hips, Glutes, Adductor
Box Pigeon Stretch
Frog Stretch
Samson Stretch

Primer
15 Poor Man’s Leg Curl
15s e/leg Copenhagen Planks
5e/leg Box Blast Off
5e/leg Hip Airplanes

Strength
Back Squats: 2×5 @ 40% then, 1×20 @ 50% or 5lb heavier than last week.

Conditioning
4 Rounds for Time (20 Minute Cap):
10 Box Jump (24/20) | (30/24)
20 BB Reverse Lunges (75/55) | (95/65)
20 Abmat Situps | T2B
10 Strict Pull-ups*

*Modify as needed for full controlled reps (controlled ascent AND descent – no dropping)