Warm Up
Lunge & twist up
10 air squat
sumo squat back
5/5 cossack squat
Strength
take 15mins to hit a 20rm back squat
WOD
50 wallballs
50 step ups
50 wallballs
scale up to 30/20lbs, box jump
10min cap
After Bash: Quad smash
Warm Up
Lunge & twist up
10 air squat
sumo squat back
5/5 cossack squat
Strength
take 15mins to hit a 20rm back squat
WOD
50 wallballs
50 step ups
50 wallballs
scale up to 30/20lbs, box jump
10min cap
After Bash: Quad smash