-Warm Up-

 

Foot drills

 

Then

 

3 sets

 

5 single arm ring rows (each side)

3 walkouts with 2 push ups

8 eccentric ankle dorsiflexion

20 plate hops

 

-Strength-

 

4 -5 sets

 

5 DB bent over rows

 

10 DBLateral raises

 

15 banded face pulls

 

 

 

-WOD-

 

 

AmRaP 10

 

30 doubles

5 HSPU

1 rope climb