Warm-Up / Skills
Row 500m
Lunge Complex
20 Russian Kettlebell Swing
10 Wall Squat
10 Leg Swing
Hip Ext
Foam Roll 5 min
Strength
Exercise: Deadlift/lbs
Reps: 5@40%,5@50%,5@60%
Comment: Weight are based on 90% of 1RM
Metcon
10.8.6.4.2
Deadlift 225/155
Box Jump 30/24
HSPU