WARM UP
Stick pass through
Push up
Sit up
Back ext
Walking lunge
Hip hinge
Wall squats
Foam roll hip flexors
SKILL
Overhead Squat
BUY IN
10 minutes to find 3RM Overhead Squat
*record your weights
WOD
3 rounds
4 x 10m Sprint(last set of Pull-ups bars to wall, ~2 window lengths)
10 Box Jumps
15 Knees to elbow
20 KB swings 70/45
CASH OUT
Rope climbs
MOBILITY
Foam roll t-spine and ER with band
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