Warm Up: Jog to Ace and back followed by agility. Stretch
Strength: Back Squat 5-5-5-5-5
1 set at 40% work up to 70/80% on the last set.
WOD: Mrs Kurtz
50 V-Sits
8 Rounds of
10 Pullups
5 X Pattern Jumps
20 KB Swings 35/25
50 Games Situps
Icing: Accumulate 6 Min of deep squat. This is for mobility.