WARM UP:
100 Jump Rope Singles
10 Bumper Jacks 2″
15 Bumper Jacks 4″
Then:
10 Y’s, T’s, W’s
10 Reverse Flys
10 Face Pulls
Then:
3 Rounds
10 Pass Throughs
10 Good Morning’s
10 Back Squats
Then:
Hip Mobility
LIFT:
Back Squat
5 @ 65%
4 x 3 @ 70%
WOD:
“B.W. 1”
3 Rounds
75 Double Unders
50 Air Squats
25 H.R. push Ups
POST WOD:
2 Rounds
10 Y’s, T’s, W’s
10 Reverse Flys
10 Face Pulls
Then:
Mobilize & Stretch
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