Warm Up:
Up and back:

  • walking lunge
  • bear crawl 
  • broad jumps
  • spiderman walk
  • high knees
  • inch worm walkouts
  • butt kicks

Mobility:
2 min per side banded ankle ROM
2 min per side banded hip flexor Floss

Strength:
3 X's Prowler Push -up and back the length of the gym 90/50#'s

Workout:
10 min EMOM
5 Thrusters 95/125#
Time remaining burpees. Score total burpees 

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