Hamstring/ hip flexor smash
3x
2 Turkish get ups per side
5 windmills
10 KB SDHP
Strength
Mechanics: 3-5 push ups EMOM
CONSISTINCY: max hold HSPU EMOM
Intensity 3-5 HSPU EMOM for 10 min
WOD
6 RFT
20 Doubles
10 Burpees
5 Box Jumps 30/24 * must step down
Foundations
6 RFT
10 tuck Jumps
10 Burpees
5 box jump 20/24
Recovery
Calf smash
Couch stretch
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