Warm up
2 rds
10 lunge and reach
10 SAHP each arm
60 second supinated hang
2 rds
15 band pull aparts
15 Spanish squats
5 reverse Nordic curls
Strength
Front foot elevated split squats 4-6”
5×5 each leg (bar on back from rack)
BTW sets 1-3 box jumps for height, no rebounding
WOD
Alternating heats
Every 5 minutes for 30 minutes
One heat goes at 0:00 second heat goes at 2:30
140′ side shuffle
50 double unders
5 unbroken hang cleans