Warm-up WOD:

2 Rounds

400m Run

10 PVC Dead Lifts

10 Box Jumps

5 Kettle Bell Swings, Light

WOD:

Tabata

Burpee Box Jumps (Land on box Jump off forward)

KB Swing

Toes 2 Bar (MOD=leg raise to bar)

Strength:

Dead Lift  5-4-3-2-1-1-1-1

Working at 50%-60%-70%-80%-90%, Then establish a 1RM.

3×30 Back extensions or Superman’s