Warm-up
Spend 2 minutes in Z1
Then, 3 rounds for quality
12 GHD back extensions or banded good mornings
12 goblet squats w/a pause
Mobility
Quick squat mobility session
Burn Strength
Every 2:00 for 10:00 total
10 explosive DB squats
5 high box jumps or broad jumps for distance
*must step down on box jumps
Burn WOD
3 min AMRAP
10 hanging knee tucks
8/6 cals AB
6 DB thrusters
Rest 1:00, x4
