-Warm Up-

 

 

2 rounds

 

20 groiners (10 each side)

20 banded step overs

10 Lateral step ups (5 each side)

Duck walk (length of gym)

 

 

-Strength-

 

Back Squats

  • building in weight

 

3-3-3-3-3-3-3

 

 

-WOD-

 

 

With a partner

  • waterfall style

 

21-18-15-12-9-6

 

Cals rower

Push press 

Box jumps