Warm-Up
Banded shoulders
2 min. run around room (high knees, butt kicks, etc.)
2 rounds:
1 min. squat hold
1 min. plank
Strength
Overhead squat therapy
5x10*
*add weight if good form
WOD
For time:
10 burpees
20 box jumps
30 push ups
40 lunges (l/r=2)
50 push press 45/35
40 lunges
30 push ups
20 box jumps
10 burpees
Post
3 min. plank
add weight if you can