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

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