Warm up
Foot drills
From concrete to shield and back

Then
3 rds
10 pvc pass through
5 four part squats
10 tiger sit downs
20 banded good mornings

Workout
Amrap 18
15 overhead squats
10 burpee bar hops
Run 400m

Post WOD
5 rds
20 banded ham curls
20 reverse hypers

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