Warm Up
Banded shoulders
2x
20 squats
20 supermans
20 sit ups
KB swings and goblet squats
9-6-3
Strength
Squat therapy!
Back squats
10-8-3-3-3-8-10
Sets of 3 should be at at least 75% of your 1 RM
WOD
4 rounds
3 min. AMRAP then 2 min. rest
4 pull ups
6 wall balls
8 jumping lunges
Post
4 x 25 Russian twists with weight plate
Couch stretch