DATE – Monday
Warm-up/Mobility
5 mins Agility ladder
2 Rounds:
50’ Duck Walk: 25’ forward, 25’ backward
100’ Overhead KB Walk: 1 moderate weight KB in each hand, walk 100’
Rack Position stretch w/band
WOD A)
Front Squat: 16 mins to establish a 1RM
WOD B)
3 Rounds for time:
30 Jump Squats 45/35lb
50’ Burpee Broad Jump
400m Ball Run 20/14lb
*20 min cap
