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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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