Warm Up

EMOM 5
5 Jump Squats + 1 shuttle run (1/2 way and back, all the way and back)

"barnyard warmup"
Bear Crawl
Crab Walk
Inchworm
Duck Walk

Mobility:
~Banded Hip
~Banded Squat
~Banded Overhead
~T Spine Release

Performance & Sport

A. "Weightlifting Wednesday"*
Overhead Squat - Heavy set of 5
Front Squat - Heavy set of 3
Back Squat - Heavy Single

*There are no time constraints, take as much or as little time as you need/want

B. "Annie"
For Time:
50-40-30-20-10
Double Unders
Sit-Ups