Warmup
0-12
bike or row for 3 min
20 air squats
10 squat jumps
duck walk - jog back
alt front lunges down - jog back
alt side lunges down - jog back
burpee board jumps down - jog back
monster walk backwards and frontwards back
bike or row for 3 min
20 air squats
10 squat jumps
duck walk - jog back
alt front lunges down - jog back
alt side lunges down - jog back
burpee board jumps down - jog back
monster walk backwards and frontwards back
Skill Work
6x4 Back Squat EMOM (from rack)
6 minutes @ 70% of 1rm
6 minutes @ 70% of 1rm
Metcon
amrap 15 min
15 DL 225/155, 185/135, 155/105, 135/85
15 bar jump over
15 T2B
15 ball slam
15 DL 225/155, 185/135, 155/105, 135/85
15 bar jump over
15 T2B
15 ball slam
