Warm-up:
5 rounds:
1 x Length of Agility Ladder
10 x Single Leg RDL (5 per side)
5 x Jumping Squats
Mobility:
Pre Squat hip opener
https://www.mobilitywod.com/2012/01/episode-363-pre-squat-hip-opener-mob-rx.html
WOD A) Back Squat
Eccentric Loading to parallel box: 4×3 (4:1:1:1 count) *Athlete should aim to build to 110-115% of 3RM in last set
*Squat to parallel box. Athlete should be able to stand this weight up from parallel but you/a partner can always spot if necessary.
WOD B 15 min AMRAP:
20 Wall Balls (30/20lb Slam Ball)
400m Run
WOD C) GHD Sit Up 3 x 10-15 reps – controlled descent, 2-3 second count.
