On Ramp - Day 4

Warm up:
10 Shoulder Rotations
10 Leg swings
10 Strict press
5 pull ups
10 wall balls
15 squats
30 second squat hold

Skill:

Front Squat

Overhead Squat

Double Unders

Box Jump

Rowing

WOD 

10...1

1...10

Box Jump or step up (step down manadatory)
push press

Discussion – Rest, Recovery, Rhabdo