Warm Up:
2X's:
10 PVC Pass thru's
10 PVC Halos
10 PVC Overheard Squats
DNB: Duck walk, toy soldiers and bear crawl
30 sec hollow hold

Mobility:
4 min ankle ROM: skinny band around ankle. place foot on 45# plate and work ROM
2 min LAX smash of athletes choice

Strength:
3X8 Single Leg RDL (Romanian Dead Lift) 25/45# Dumb bell
3X6 AB Wheel roll outs

WOD:
6-9-12-9-6
OHS- 55/75# 
Alternating Pistols/ Scale pistol ROM or jump lunge

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