Warm Up
10-8-6-4-2
devil's press- light load
200m run to follow each set of devil's press

Mobility
10 each side hip air planes
5 each side perfect stretch
30 second deep squat hold


Strength
Box Squat 21X1 Drop Set; 1.2.3; rest 20sec/rest 2-3mins x 3 sets
*Drop Set - 1 rep heavy, 2 reps slightly lighter, 3 reps slightly lighter.
**Make all singles TOUGH and heavier each set. Then back off as you wish for the 2's and 3's

WOD
"Bad Habits"
8:00 AMRAP
12 DB box step ups 35/25 20/15 - use two DBs
4 DB renegade rows*
renegade row= row right + push up + row left + push up