WOD Mi

Warm-up
8x20s work/10s rest

squats
ring rows

kb swings
scapula push ups

Basic Strength
Back Squat (3×3)
4×2.2.2 @85-90%
*15sec rest between cluster
*2min rest between sets

4x
max rep 1.5 sandbag squats 70/45
8 jumping lunges
*90sec rest between

3-4x
8 squat jumps w/ empty barbell