warm-up

run 400/row 500

arm circles, leg swings, trunk twists, back slaps

spiderman, sampson stretch, hip rolls and extension

lat stretch, pvc dislocates, coach b warm-up

Skill

deadlift

the set-up and the hip

WOD

box jump 30/26

10,8,6,4,2,4,6,8,10

kb swing 1.5/1

4,8,12,16,20,16,12,8,4

if you can scale up on the box jumps….Do so!!!