-Warm Up-

25 jumping jacks

25 crossjacks

10 bottom half burpees

2rds

8 groiners

8 eccentric ankle dorsiflexion flexion

8 lateral step ups each side

8 sciatic nerve floss

8 goblet squats with 2 second pause

-Strength-

Back Squat

4×6 @ 55-60% no pause

-WoD-

AmRaP 10

12 pistols

6 burpee box hops