Warm up
1 minute of squat jumps
1minute of hollow rocks
1 miute of hr push ups
1 minute of Lunge Jumps
1 minute of back extensions or supermans
Video – Stretch out the legs
1minute on each leg kneeling hip flexor on the wall – quad and hip whatever needs more work
1 minute on hamstring flossing
1 minute on external hip stretch with a band
Strength – 20 mins
High Bar Box Squat
3-3-3-3-3
WOD (25-30 min)
AMRAP 8 minutes
3 Hang Power Clean
8 Burpee Lateral Jump
Games (225/155)
Regional (185/135)
Open (165/115)
Rest 5 minutes
With a partner
1 round of rowing tosh
Row 250
Rest while your partner rows 250
Same for 500m
Same for 750m