Warm Up
500m row or run
3 x<10 r/l/lunges, PVC OH squats, hi knees> 3walk outs open hips/inch worms
Strength
Squat 3X3 warm up then 70%, 80%, 90%
Int- 5×5 light work technique
WOD
3X< 50yd sled pull (50lbs) + 10 push ups + 50yd sled +20 abmat su>
rest 3 minutes….time permitting complete 2 more cycles.