Fri, Feb 17

Warm up:
200m backwards run
30 slow steady air squats (without butt wink!)
2 minutes jump rope
1 minute box jump step downs (jump up, step down)

Mobility:
Foam roll quads & lateral pecs
Pigeon stretch
Seated wide leg hamstring stretch maintaining lumbar curve (use seat support if necessary)

Skill:
Work up to a 1RM weighted pull up

Workout: 4 rounds;
400m run
15 OH squats (scale to air or back squats if form or flexibility is an issue)
15 push ups