Warm up: 3rnds: 15 sec each of:
jumping jacks, air squats, mountain climbers, jump squats
then into plank, super man, side plank left and right
Movement prep: BB Prep & Chad mackay: hip,spine and hammie complex
Strength: every 90seconds x 12mins:
back squat x 2reps(3010)
WOD
25 wall balls
400m run
20wall balls
400m run
15 wall balls
400m run
10 wall balls
