-Warm Up-


200 meter run


Then 2 rounds

8 banded glute bridges(on your back with sling shot just above knees)

8 eccentric dorsiflexion each side

30 single unders

8 push ups

8 kb windmills each side




-Strength-


5 rounds


25 Kb swings


10 DB floor press


20 Kb side bends + 30 hold at side


-WOD-


AmRaP 14


400m run

30 doubles

15 bent over rows