Mwod: Row 2 mins, Bottom squat x 1min, Roll calves on barbell x 1min/side, Roll quads 20 Passes each, Band lat/tri stretch x 2 mins/side
Lift: Squat 3 @ 70%, 3 @ 80%, 3x 3 @ 90%
Skill: 4 x 3 Box Jump: Work up to max triple (10 mins)
* 5 Push ups between sets
WOD: AMRAP in 8 mins
150m Row
15 KB swings
Lift: Squat 3 @ 70%, 3 @ 80%, 3x 3 @ 90%
Skill: 4 x 3 Box Jump: Work up to max triple (10 mins)
* 5 Push ups between sets
WOD: AMRAP in 8 mins
150m Row
15 KB swings
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