Warm Up
Mobility
Strength
Box Squats 10 x 2 Reps @ 60% (60 Second rest) Speed Work – Bands and chains optional per coach
CrossFit
4 Rounds for time
400 Meter Run
25 Box Jumps 24M/20W (stand on top of box for 1 count)

Or / Not both
Accessory Movements
Stiff Legged Sumo Dead Lifts 3 x 8-10 Reps
Glute Bridges 3 x 6 – 8 Reps
Turkish Get Ups – 5 Attempts at 1 Rep Max – KB or Bar
Sled Pull Reverse 400 Meters 135M/90W
Cool Down

Stretching