Warm up
Hip Stretch Dynamic Flex Activation 20/10 Double Under Practice Push Up Strength Back Squat 5x5 WOD 80-60-40-20 Air Squats *40 DU's between each round AND after the last round :) Post WOD BB Quad Smash 2min/side Coach's note: The strength today should be heavy for all 5 sets. I don't want athletes making big jumps and having the 5th set be the only tough one. Emphasize small jumps so each set is a bit of a struggle. Also leave time for the quad smash, they may need it.
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December 2018
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