Mini WOD Get moving. . .
10 Turkish Sit ups
10/15 calories bike or row (10 on bike, 15 on row)
50 m farmer carry
15/20 calories
20 box step downs (focus on eccentric)
50 m farmer carry
20/25 calories
50 m farmer carry
10 Turkish sit ups
Accessory
3x
15 banded hamstring curls
10/10 goblet front leg elevated split squat
3-5 weighted wide grip pull ups
Speed Squats
EMOM x 8
3 front squats (≈60% of 1rm)
*guess a 1rm if need be, but goal is speed from bottom while maintaining good positions