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WARM UP
10 Shuttle Runs or 200 meter run then 2 rds of:
5 Pull Ups
8 Shoulder Touches
8 Air Squats
30 Clicks
STRENGTH
Back Squat
10 on slant board
Tempo 2 Second pause at the bottom-3 seconds to full extension
Reps around 50-60%
(6)4
WOD
13 min. AMRAP
4 Wall Walks
8 Angel Press 50/35
48 Double Unders
ICING
30 GHD Sit Ups
Reverse Step Ups
4 200 meter sprints
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