Warm up
4 rounds
10 deck squats
10 Cossack squats
10 lunge and reach
30 second supinated hang
Strength
Box squat
5-5-5-5-5
Deadlift
5-5-5-5-5
Between sets
15 banded hamstring curls
15 banded good mornings
WOD
9 minute cap
4 rounds
Burpees
Pull ups
Warm up
4 rounds
10 deck squats
10 Cossack squats
10 lunge and reach
30 second supinated hang
Strength
Box squat
5-5-5-5-5
Deadlift
5-5-5-5-5
Between sets
15 banded hamstring curls
15 banded good mornings
WOD
9 minute cap
4 rounds
Burpees
Pull ups
