With a partner, complete 2000m row, one runs shuttles while the other rows
Squat therapy and hip mobility, ankle mobility
Strength: warm up set Back Squats 5-5-3
Then 10 min EMOM 2 reps @ 70%
WOD: 6 Min AMRAP
15 Box Jumps
5 Sots presses (35/45)
Cash out: one set max plank hold (if you cannot hold plank for minimum one minute, you will do one minute accumulated). This is a single max effort, so don't take the easy way out. Go for broke! Focus on hollow body position in the plank, shifting your pelvis to maintain neutral spine while keeping the scapula engaged.
SILVERS:
Same warm up
Same Strength but box squats
WOD: 8 MIN AMRAP
10 parallette hopovers (mod is line hopovers)
5 sots presses (dowel or 15#)
Cash out: tabata medball side to side v holds
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