Warm up: 2 rounds
Dynamic stretch
-jog
-high knees
-butt kicks
-shuffle
-karaoke
-high kicks
Strength: 5 rounds
10 back squats onto box. Increase weight each rounds
10/10 red band shuffle steps. Keep band at tension
WOD
21-15-9
KB goblet squat
KB swing
Sit up
Mobility:
Hips and hamstrings.