-Warm Up-

200 meter run

Then 2 rounds

8 banded glute bridges(on your back with sling shot just above knees)

8 eccentric dorsiflexion each side

30 single unders

8 push ups

8 kb windmills each side

-Strength-

5 rounds

25 Kb swings

10 DB floor press

20 Kb side bends + 30 hold at side

-WOD-

AmRaP 14

400m run

30 doubles

15 bent over rows