Warm Up/ Activation/ Mobility:
125m Row + 100m Run x 4
Then…2 Rounds of
– Knee Hug to Super Lunge
– A Skip
– Quad (same side)
– Butt Kicks
– Leg Cradle
– Foot to hand

PreHab/ Explosive:
– Scap Push Up 2 x 15
– Reverse Lunge w/ Adduction 2 x 8E
– Squat Jump 2 x 8

Strength
Squat: 3 x 70% / 3 x 80% / 3+ @ 90%

WOD:
3 Rounds for Time:
– 20 Box Jumps 24″/20″
– 10 HSPU
– 300m Run

Accessory:
1a) DB/KB Lunge: 2 x 6E
1b.) Landmine Rotations: 2 x 8E

Recovery:
Roll Ham/ IT
Fab Four
Banded Lat