Warm Up:
Run or Row
1 length high knees
10 jump squats
1 length walking lunge with twist
10 crab taps
1 length spider man push ups
10 half burpees
1 length broad jumps
-Hip mobilty
Strength:
Back Squat
E2MOM 16M
0- 5 @ 55%
2- 3 @ 65%
4- 3 @ 75%
6- 2 @ 85%
8- 2 @ 90%
Mins 10, 12, 14- 10 @ 75%
WOD:
21- 15- 9
KBS (70/53)
WB (20/14)
Ab mat sit ups