Warm up: 3x row 200m, 4 Spider-Man lunges, 3 inchworms, 5 goblet squats, 5 kbs.
Passthroughs and banded hip stretches.
Strength: Front Squat 6x3
WOD: 16 min EMOM
20 sit ups
15 ball slams 30/20
12/10 cal row
10 weighted step ups 24/20
You pick the weight for the step ups. Kettlebells or dumbbells. One in each hand.
Pick a weight that allows you to keep your chest up and fully stand up on the box before placing your other foot onto the box.