WOD Mi

Warm-up

8x20s on/10s off

straight legs skip
scapula push up

kb goblet squat
kb good morning

6 high knee jumps

Basic Strength
Back Squat (1×2)
4×2.1.1 @85-90%
*15sec rest between cluster
*2min rest between sets

then

4x
10 back rack lunges (3010)
max rep sandbag squats ahap

then

3-4x
6 one legged rdl w/ 2x kb (3010)
2-3 broad jumps