-Warm Up-



10x10m side shuffle


10 lateral leg swings each side


5 jumping lunges each leg


5 lateral step ups


5 plate squats


Bottom of the squat hold


5 eccentric dorsiflexion each leg



-Strength-


Back Squat


5-5-5-5


-WOD-


AmRaP 18

 

With a partner 

 

50 Double unders 

40 pull-ups

30 KBS

20 HSPU