Warm up
20 cossack squat
20 banded hamstring curls
200′ double farmer carry
4 rounds
Strength
Ring rows
10-10-10-10-10-10
Push ups
10-10-10-10-10-10
Sit ups
10-10-10-10-10-10
WOD
30-20-10
Air squat
Shoulder to overhead
Box jump
Warm up
20 cossack squat
20 banded hamstring curls
200′ double farmer carry
4 rounds
Strength
Ring rows
10-10-10-10-10-10
Push ups
10-10-10-10-10-10
Sit ups
10-10-10-10-10-10
WOD
30-20-10
Air squat
Shoulder to overhead
Box jump
