Warm up
10 minute squat test
Then 3 rounds
5 commando rocks
5 wheels/Bridges
10 Cossack squats
Strength
Back rack split squats
8×5 each leg to a folded mat
Between sets
15 hamstring curls
15 banded tricep push downs
WOD
15 minute Amrap
10 burpee bar hops
15 hang power cleans
25 wall balls
