Warm up
4 rounds
60 second supinated hang
50 foot bear crawl
25 band pull apart
25 seated hamstring curls
Strength
Emotm 30
2 back squats
Wod
3 rounds
Burpee bar hops
Push press
Then max cals
Warm up
4 rounds
60 second supinated hang
50 foot bear crawl
25 band pull apart
25 seated hamstring curls
Strength
Emotm 30
2 back squats
Wod
3 rounds
Burpee bar hops
Push press
Then max cals