Warm Up
10 quadruped rock backs
8 adductor rock backs (each leg)
10 single leg glue bridges (each leg)
10 single leg rdl (each leg)
20 air squats
Pre – Game
Every 10 secs for 8 mins alternating feet each jump, perform 1 single leg box jump
(guys shoot for 16-20′, ladies don’t go above 16′)
WOD
warm up and establish an 8RM back squat (potentially 80+ % of 1rm)
After Party
10 min AMRAP
15 cal row
10 KBS (70/53)
7 t2b