Warm up
4 rounds
15 Spanish squats
3 compression squats
15 band pull aparts
3 Nordic curls
Strength
Box squat
18-22”
Work to a heavy but fast 3
Wod
Amrap 14
5 strict hspu
10 thrusters (total)
20 step ups (each leg)
10 thrusters (total)
5 strict hspu
Warm up
4 rounds
15 Spanish squats
3 compression squats
15 band pull aparts
3 Nordic curls
Strength
Box squat
18-22”
Work to a heavy but fast 3
Wod
Amrap 14
5 strict hspu
10 thrusters (total)
20 step ups (each leg)
10 thrusters (total)
5 strict hspu