WOD
Warm-up
3 Sets
12 Anterior Tib Raises
12e/leg Single Leg Calf Raises (rig assisted)
12 Alt Goblet Cossack Squats (stay low if possible)
6 Full Squat Burpees
(1) https://www.youtube.com/watch?v=OPEuhclsTUQ
(3) https://www.youtube.com/watch?v=wrYqfSLWqdE
(4) https://www.youtube.com/watch?v=hQqX2Ke0q8Y
Strength
Back Squat
EMOM for 10 Minute (10 Rounds):
2 reps @ 50-60% of 1RM (focusing on speed)
Conditioning
15 Minute AMRAP:
200m Run
5 DB Burpee (50/35)
40′ DB Walking Lunge
100m DBall Bearhug Carry (80/50)