Warm Up
PVC mobilize
Joint mob

3 rounds of:
10 air squats
10 Bulgarian squats
Box width crab walk – walking plank
1 lap skip
1 lap skip backward

 
Skill / Strength
BACK SQUAT 85%
5 X 3

 
Metcon
MR.16.05.09
Buy In: 2 Lap run with ball
5 rounds:
10 burpee hurdles jump over with medball
10 Russian twist with medball
Buy out: 2 Lap run with ball