Warm Up
Firehouse jog
10min Band stretching/foam roll/PVC
2 rounds of 5(lite KB swings, KB goblet squats)
WOD #1 Core EMOM 8min
Odd .45 secs Plank hold arms ext palms down
Even .30 secs L sit on box or rings
Rest 3minutes
WOD #2 8min AMRAP
DU’s 25
KB 15 2.0/1.5
Strength Back Squat
5×5 40%, 50%, 60%