Warm Up2 Rounds: 30 Single Unders or Double-Unders 15 Calorie Bike or Row 12 Abmat Sit-Ups 9 Slow Banded Good Mornings 6 Inchworms

Mobility: Foam roll quads and hammies 2:00 Deep spiderman lunge stretch :30 each side Deep goblet squat stretch- with plate :30-:45 MIni-band around ankles- small squat- kick one leg out to the side and back x10 reps each side

Skill: back squats Warm up with 10 reps empty bar, 5 reps @50%, 3 reps @ 60% 5 reps @ 70% 3 reps @ 75% 2 reps @ 80% 1 rep @ 85% 1 rep @ 90%

WOD 4 Rounds (10:00) HSPU or HS hold x 30 seconds Wall balls x 45 seconds 20/14 Rest x 1:15

Post WOD 4:00 Tabata style :20 work :10 rest- each minute will have 2 tabata sets min 1: hollow hold min 2: superman hold min 3: hollow rocks min 4: superman rocks