Warm Up

Breath Work- 10-15 breaths
DeadBugs- 10 reps each side
Glute Bridge- 15- 20 reps
Bird Dog- 10 ES
Bear Crawl to Lizard- 10 Reps
Goblet Squat/DB/KB with press out- 10-20 reps

Strength

Back Squats
12-10-6-4-3…
20 minutes

WOD

AMRAP 5 minutes

Buy In 50/35 Cal Row
Then
Max Rounds of:
30 Double Unders
15 Front Squats (95/65)
Rest 5 minutes

AMRAP 5 minutes

Buy In 40/30 Cal Row
Then
Max Rounds of:
30 Double Unders
10 Front Squats (135/95)
Rest 5 minutes

AMRAP 5 minutes

Buy In 30/25 Cal Row
Then
Max Rounds of:
30 Double Unders
5 Front Squats (165/115)