Warm up
2 rds
Min 1 – 40 seconds of wall squats
Min 2 – 40 seconds of Cossack squats
Min 3 – 40 seconds of walking hip flexor
Then
Skill strength
Ohs
Then
3 sets of
30 second ohs
10 seconds down
10 pause
10 seconds up
12 minutes
Workout
Every 5 minutes for 30 minutes
End of garage sb Carry
15 ohs
15 box jump overs