-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
