-Warm Up-

10 min - 1 time through:

200 meter run

10x10 meter side shuffle

20 heidens

10 eccentric ankle dorsiflexion with pause

1 min posterior banded hip distraction each side

5 weighted kossack squats

10 squat plus plate press out


-Strength-

Front Squat

4x3 @ 80%

then

4 x 45 seconds GHD situps

rest 2 minutes between sets


-WOD-

10 minute cap

3 RFT

50 walking lunges

30 sh to oh

5 wall walks