-Warm Up-
2 rounds
8 eccentric ankle dorsiflexion
10 plate hops
20 sec bottom of a dip hold
5 lateral step ups each leg
10 banded good mornings
8 sciatic nerve floss each leg
-Strength-
6-6-6-6
Tempo Ring Dips
3 down
3 at the bottom
3 at the top
Then
4 x 1:00 Max Double unders
Rest :90 seconds
-WOD-
18 minute cap
4 RFT
200m Double KB farmers carry
12 Burpee Box Jump overs
12 T2B
