Warm Up
Pass throughs
3 mins jump rope
25 squats
25 push ups
25 sit ups
25 scap pulls
Strength
Front squats
10-8-6-4-2-10
Light to heavy to light
WOD
30-25-20-15-10-5
Wall balls 20/14
30 sec. rest in between sets
Post
80 weighted sit ups
Couch and hamstrings