Warm Up:Two sets of: Samson Stretch x 10 reps each leg Reverse Lunges x 10 reps each leg High Knees x 2 lengths of the gym One Leg Jumps x 10 reps each leg

One set of: Scap Push-Ups x 10 reps Push-Ups x 10 reps Dive-Bomber Push-Ups x 5 reps Prone Plank Hold x 60 seconds (on elbows)

Moblity: T-spine stretch on foam roller x 2:00 Couch stretch x 1:00 each side

Primer: box jump practice Either use a shorter box or a stack of plates 4 sets of 4 box jumps- it's all about quality here, not quantity!

  • full hip extension
  • build sounds landing mechanics
  • feet flat on landing
  • knees neutral
  • abs braced
  • eyes/chest up
  • pause at top position momentarily
  • step off box if over 20"

WOD 4 RFT TGU x 2 each side 53/35 Walking with one KB overhead and one KB at side- 4 lengths of the main gym KB swings x 15 reps