Warm Up
Foam Roll and Hip Mobility
2 Rounds
- 10 Goblet Squats @ 20X1
- 10 T Push Ups
- 5 Seated Box Jumps
Strength/Skill
A: Take 12 minutes to build to a 3RM Back Squat @ 20X1
B: Weighted Pull Ups x 5,4,3,2,1 @ 2010 – Rest 60 seconds between sets
MetCon
For time:
- 30 Wallball (20/14)
- 20 KBS (53/35)
- 10 Burpee Box Jump (24/20)
- 20 KBS
- 30 Wallball
