Warmup
Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm Up
-into-
8 min AMRAP
30-second Single Unders
10 Heel to toe Rocks
5 Low Box Jumps
5 Back Squats (empty bar- build across sets)
Strength
Back Squat: Heavy Single (10-12 minutes)
WOD
Freedom (RX'd)
For Time:
40-30-20-10
Box Jump Overs (20)
20-15-10-5
Stick Sit Ups (Or GHD Sit Ups)
Mobility
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back