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WARM UP WOD
3 rounds not for time
10 Face the Wall Squat with stick in OH position and hold 3” sticking point
10 Kneeling Banded Hip Thrust
10 Hip Swing hang on bar
STRENGTH
A1. Back Squat – work uo to 2RM
A2. Strict CTB Pull Ups – 2 reps after every set of Back Squat
WOD
10’ ladder up of:
3 , 6, 9, 12 … Jumping Lunges
3 , 6, 9, 12 … KTE
3 , 6, 9, 12 … Box Jumps