Warm Up
400m jog
Pass throughs
3x
10 squats
10 frog jumps
10 knee tucks
5 burpees
Strength
Back squats
10 @30%
8 @ 50%
6 @ 60 %
4 @ 80%
2 @ 90%
10 @ 50%
WOD
10 rounds for time
10 parallette shoot throughs
20 hop overs
Post
Walk 200 meters
Work foam roller on legs and shoulders