-Warm Up-


2 rounds


8 banded glute bridges

5 two for one wallballs

8 sciatic nerve floss

5 kneeling jumps or broad jumps

8 eccentric and dorsiflexion

5 cat cows



-Strength-


Single leg RDLs


6-6-6-6


Barbell roll outs


8-8-8-8


Single leg extension static holds :10 x2 each side

(:10 each side - twice on each side)


-WOD-



With a partner



30-20-10


Overhead squats 135/95

Box jump 24/20 (no rebound)


*1 athlete works at time


Then immediately into:


150 cals on the rower


First 75 cals partners holds bar over head

Second 75 cals partners hang from pull-up bar