-Warm Up-

 

Foot drills

 

1 minute banded ankle distraction 

 

2 rounds

 

20 plate hops

5 step ups each side

10 banded good mornings

5 kb single arm presses

10 single arm ring rows

 

 

-Strength-

 

4 sets

 

4 strict press

10 deadlift

12 inverted rows

 

-WOD-

 

EMOTM 12

 

10 box jump overs + 10 Burpee barhops

 

Yes all in the same minute