-Warm Up-
10 min – 1 time through:
200 meter run
10×10 meter side shuffle
20 heidens
10 eccentric ankle dorsiflexion with pause
1 min posterior banded hip distraction each side
5 weighted kossack squats
10 squat plus plate press out
-Strength-
Front Squat
4×3 @ 80%
then
4 x 45 seconds GHD situps
rest 2 minutes between sets
-WOD-
10 minute cap
3 RFT
50 walking lunges
30 sh to oh
5 wall walks
