Mwod: Roll legs & upper back x 1min each, Lacrosse ball feet x 1min each, Ext. Rotation stretch w stick x 1min/arm, Mash calves x 1min each and calf stretch x 1min/side
Oly lift drills x 5 mins
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Squat- 5 x 4 reps at 85-90%
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WOD:
EMOTM(every minute on the minute) for 12 rounds
4 Push ups
8 Squat jumps
12 KB Swings
*5 Burpee penalty for missed rounds*
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