Warm Up
Dynamic warm up (high knees, butt kicks, toy soldiers, lunges)
AMRAP 7 mins at an easy pace
5 PVC OHS
5 Push up
5 V up
30 second wrist stretch

MOB
Foam roll quads/IT
 Lax ball chest

Skill / Weight Training
Front Squat
70%x3, 80%x3, 85%x2, 90%x1, 95%x1

WOD
AMRAP 11 mins
 20 Wall Balls
 20 Burpee Box Jump Overs

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