Warm-Up
200m jog
1 min squats
1 min superman
1 min jumping jacks
Skill
Double under work for 10 min.
then 3 rounds of 1 min. max DUs, 1 min. rest
WOD
4 min AMRAP
9 box jumps
6 push ups
3 deadlifts 225/135
rest 2 mins.
repeat
Post
Roll out IT bands
Mobility ball on glutes