Warm Up:
Ladder agility drills 5 min
12 box pop ups
10 air squats
10 push ups
up and back over unders
up and back lunges
5 inch worm walk outs
20 mt climbers

Mobility:
2 min per side banded hip ext/ flex
2 min per side LAX ball shoulder smash

Skill:
3X 30 sec hollow holds
3 X 30 sec super mans
3X 10 kipping pull up

WOD:
6 Rounds
5 Deadlift 75/95#
10 burpee box jumps 20/24
15 air squats

 

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