-Warm Up-


Foot drills


Then


2 rounds

200 m run

8 Russian swings

3-5 supinated toes to bar

10 sciatic nerve floss

5 double dumbell push press




-Strength-


5 sets (increase weight each time)


4 deadlifts

+

3 hang cleans

+

1 push Press



-WOD-


AmRaP 25



400m run

30 air squats

20 plate ground to over head 45/25

10 T2B