WARM UP
pass through
Push up
Dips
Wall balls
Inline lunge
1 leg hip hinge
Side lunge
Leg swing
DU
Push up
Dips
Wall balls
Inline lunge
1 leg hip hinge
Side lunge
Leg swing
DU
Foam roll
BUY IN
Back Squat
5 reps at 65% 1rm
5 reps at 75% 1rm
AMRAP at 85% 1rm
5 reps at 75% 1rm
AMRAP at 85% 1rm
SKILL
bear crawl
WOD
4 RFT
10 toes to bar
2 x 20m bear crawl
50 DU
CASH OUT
Bench Press off Boxes
3 x 8 - as heavy as possible but still get through the reps
MOBILITY
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