[fullwidth background_color=”” background_image=”” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ background_repeat=”no-repeat” background_position=”left top” video_url=”” video_aspect_ratio=”16:9″ video_webm=”” video_mp4=”” video_ogv=”” video_preview_image=”” overlay_color=”” overlay_opacity=”0.5″ video_mute=”yes” video_loop=”yes” fade=”no” border_size=”0px” border_color=”” border_style=”” padding_top=”20″ padding_bottom=”20″ padding_left=”” padding_right=”” hundred_percent=”no” equal_height_columns=”no” hide_on_mobile=”no” menu_anchor=”” class=”” id=””][fusion_text]Warm Up:
3 rounds
25 Double Unders
10 Bench Press (Choose Load)
10 Dynamic Push Ups
Mobility:
Squat Fix + Couch Stretch
Strength:
Back Squat
Every 3 minutes for 18 minutes
Set 1-5 reps @65%
Set 2-4 reps @75%
Set 3-3 reps @85%
Set 4-2 reps @90%
Set 5-1 rep @95%
Set 6-2 reps @95%
WOD:
15 minutes AMRAP
200m Run with Med Ball 20/14#
15 Wall Balls 20/14#
15 Kettlebell Swings 32/24kg[/fusion_text][/fullwidth]
