Warm Up
400m jog
Pass throughs
3 rounds
10 PVC thrusters
10 box step ups
Strength
Deadlift
8 min EMOM
3 reps @ 60-70%
WOD
For time
3-6-9-12-15-18-21
Box jumps
KB swings 53/35
Post
KB smash on calves
Mobility ball on booty
Warm Up
400m jog
Pass throughs
3 rounds
10 PVC thrusters
10 box step ups
Strength
Deadlift
8 min EMOM
3 reps @ 60-70%
WOD
For time
3-6-9-12-15-18-21
Box jumps
KB swings 53/35
Post
KB smash on calves
Mobility ball on booty