Warm-up:
Run 400m
20 banded good mornings
Hips on box
Banded hamstrings
Inch worms down
High knees back
10 push ups
Strength:
Every 3 minutes, for 18 minutes (6 sets) of…
5 Deadlifts @ 75-80%
10 Tall Box Jumps
(jump up, step down with support)
WoD:
Complete as many rounds and reps as possible in 10 minutes of:
10 Power Cleans (155/105 lbs)
10 Burpees Over the Barbell
10 Chest to Bar Pull-Ups
Mobility:
Banded hamstrings
Couch stretch
Mash lats