Warm up

800m group run

 

2RNFT

10 sampson stretch(5 each side)

30” glute bridge hold with band around top of knees

10 tempo goblet squats with band around top of knee(5 seconds down, 5 seconds in the hole)

10 walking lunges with kettle bell

 

5RM back squat

**add 5lbs total from last weeks squats

 

3RFT (16’ Time cap)

12 burpees box jump overs 30/24

6 front squats 225/155

3 rope climbs