Warm-up
TABATA row
Then, 3 rounds
10 KBS (light)
10 full squat broad jumps
Mobility
Hip mobility – Frog, Pigeon, and Couch
Shoulder mobility – keg drill
Strength
Overhead Squat – build up and find a heavy 3.2.1
*plan accordingly and be smart
WOD
“Yellow”
E4:00 for 16:00
400m run
15 box jumps (24/20″)
10 push-ups
*each round should be recorded
Extra Credit
Recover and stretch…
