-Warm Up-


2 rounds


8 cat/cows

8 sciatic nerve floss

100m stiff legged row

8 ankle dorsiflexion

20 plate hops


-Strength-

Deadlift

4-4-4-4


-WOD-


For time : 15 minute cap
3-6-9-12-15
Deadlift

*use 75% of 4 RM Box jump over  30/24 (step down)
*After each round 35 double unders