Warm Up
2 sets
cardio 1:00, increase pace every 20 seconds
10 behind the neck strict press
10 box jump, step downs
5 push ups
5 box dips

Mobility- squats
A. 10 reps x 3 second deep squat hold- with heels elevated on small plates and holding a plate at your chest
B. box ankle stretch x 10 second hold for 3 rounds each side
C. sit back on heels x 30-45 seconds



WOD
"Red and Green"
For Time
500m row
50 air squats
400m row
40 sit ups
300m row
30 push ups
200m row
20 walking lunges
100m row
10 burpees


Strength
Front Squats
3 sets of 6 reps @ 75-80%