WARM-UP

 
WOD: 

1. KB Bulgarian Split Squat 4sets x 8reps (4 each leg) volume load is 75%-80% max effort, 8min time cap                                                          

2. MB Tempo Jump Squats 20/14 3sets x 3reps - Count 3sec on athletes descent and explode up as fast as they can. Let them drive on their heels and focus on the form each rep.                        

3. For Time: 12min time cap                
15-12-9-6-3-6-9-12-15                                                          
Wall Ball Shots 20/14                                        
Box Jumps 24/20                                              
*10 Push Ups in between rounds                                                  

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