WOD

Mobility
LXB Smash: T-Spine (floor), Hips, Adductor
Calf Stretch
Dynamic Warm-up

Primer
2 Sets
10e/leg Single Leg Poor Man’s Leg Curl
20sec Copenhagen Planks
15sec 1/3 Skater Squat Hold
1 Minute of Jump Rope

Strength
Back Squats: 50/10, 60/8, 65/6, 70/6*2

Conditioning
4 Rounds for Time:
200m Run | 250m Row | 500m Bike
30 Wallball (20/14) | Rx+ (30/20)
40 Double Unders
Rest 2 Minutes