Warm up
1/2 frog stretch
3 rounds
15 deck squats
10 cossack squats
25′ banded x walk in each direction
Strength
Back rack split squats
5×5 each leg
BTW sets
Perform
Kneeling jump to broad jump
2 reps
Or double broad jump
20 hamstring curls
WOD
Amrap 12
15 thrusters
15 burpee bar hops
