-Warm Up-

 

Foot drills

 

Then

 

2 rounds

 

10 sciatic nerve floss each leg

8 eccentric ankle dorsiflexion

5 lateral step ups

 

 

-Strength-

 

Back Squat

 

5-5-5-5-5

 

75-85% across

 

-WOD-

 

3 RFT

 

40 doubles

30 air squats

20 KBS