Warm Up:
250m row
10 single leg glute bridges (10 each leg)
10 box jumps (any height as long as you jump on it )
20 single leg romanian deadlifts (10 each leg)
20 walking lunge steps
30 monster walks (15 out/15 back)
30 air squats
Pre Game:
15 mins to find a heavy set of 5 back squats
WOD:
21-15-9
Thrusters (95/65)
Burpees over the barbell