-Warm Up-
10 boot straps
10 Lunge w/rotation
10m Duck Walk
20 Groiners
10m side Shuffle each way
10 Air Squats
Then for quality
3 rounds:
5 Weighted Kossacks each
8 Lateral Box Step Ups each
5 Kb press (each side)
-Strength-
Back Squat
60×2
70×2
75×2
80×2
85×2
90x 1
90 x 1
90 x 1
-W0D-
5 RFT
15 wall balls
12 deadlift
9 lateral burpees
