2x
20 yd hamstring March (walking rdL) https://www.youtube.com/watch?v=r9IzVARbKCM
10 Cossacks squat (tot)
20 SL v ups (tot)
2-3x
6/6 tall box step down
12/12 Bodyweight SL hip bridge
10 pillar to plank or tall plank toe touch
Strength
Speed Back squats
EMOM x 12
Minutes 1-3 —-5 reps@ ~50-60%
Minutes 4-6 —— 2-3 reps@ ~60-65%
Minutes 7-12 ——1 rep@ ~70%
WOD
AMRAP 12:00 (steady pace)
40 double unders scale is 80 singles
20/15 calorie row or 14/11 bike
12 weighed db lunge (tot) in place
8 box jumps 24/20
4 burpee pull ups