Warm up
3 rounds
20 dead bugs
20 deck squats
20 bird dogs
10 pallof press each
Strength
Front squats
10×2
WOD
5 RFT
20 pull ups
20 back squats
20 burpee bar hops
Warm up
3 rounds
20 dead bugs
20 deck squats
20 bird dogs
10 pallof press each
Strength
Front squats
10×2
WOD
5 RFT
20 pull ups
20 back squats
20 burpee bar hops