Warm Up:2:00 bike/row/run/bball then.. Lateral shuffle x 2 lengths 10 x hand plank to press lean (like you are going to get into a handstand) Grapevine shuffle x 2 lengths 10x depth jump (top of box, jump off and rebound into jump from the floor) High hurdle karaoke x 2 lengths 10 x single leg RDL x KB

Mobility: Banded clam shell hold :40 each side Banded straight leg raises x 20 reps each side Banded fire hydrant hold :40 each side

One set of: Hawaiian Squats x 6-8 reps per side Kettlebell Ankle Pulse x 10 pulses per side

Skill: Front squats 5 reps @40% 4 reps @50% 3 reps @60% 2 reps @70% 2 reps @75% 2 reps @ 80% 2 reps @ 85%

WOD: For Time 40 cal row 30 KB swings 53/35 20 burpees 30 KB swings 40 cal row **this should be an all out sprint