-Warm Up-

 

 

2 rounds

 

7 Inchworms

10 Samsun lunge

10 hollow rocks

10 push-ups

200m run

 

 

-Strength-

 

DB step ups (3 on each leg)

 

6-6-6-6-6

 

Single leg RDL(8 each leg)

 

8-8-8-8-8

 

 

-WOD-

 

12-9-6-3

 

DB Hang Squat Cleans 35/20

Burpee box jump overs 24/20

 

*scale as needed