Strength
3 minutes of z1 work + 7-10 minutes of mobility/activation work *ankles, hips, t-spine, shoulders, lats, gluts, scaps + 5-7 minutes of workout prep lateral squats x 10/side skater squats x 10/side banded good mornings x10 floor angels x 10
10 minutes on the clock to finish the following: 30 front Squats @ 70% 3 ball slams @ the top of every minute
WOD
AMRAP double unders
rest 5 minutes
12 sec. AD sprints @ max effort rest 30-60 seconds x5
Rest
1 minute run @ 90% effort rest 1 minutes x3-4