-Warm Up-
2 rounds
20 groiners (10 each side)
20 banded step overs
10 Lateral step ups (5 each side)
Duck walk (length of gym)
-Strength-
Back Squats
- building in weight
3-3-3-3-3-3-3
-WOD-
With a partner
- waterfall style
21-18-15-12-9-6
Cals rower
Push press
Box jumps