Warm Up:

Mini Wod:

  • Run 400M
  • Row 250M
  • 20 Jumping Lunges

Part 1:

Back Squat

  • 1 x 5RM
  • 4 x 5 @ 90% of 5RM
  • Rest 2-3 mins between sets at 90%


Part 2:

4 Rounds for time of:

  • 15 DB Thrusters (45/30)
  • 20 Walking lunges
  • 15 Burpees

Cash Out:

  • Pick 3 Mobility Movements and spend 2 mins work time on each