Workout of the Day

a) movement prep
amrap 5min
30 single unders
10 sumo squat stretch
5 hand walk

b) prehab
2 rounds
40"on/10"off
medball bottom of squat hold
medball russian twist

c) strength
5 supersets on every 3min
5 backsquats >75%
10 medball jumping squats

d) conditioning
for time
50 medball cleans 20/14
50 double unders
35 medball cleans 20/14
50 double unders
20 medball cleans 20/14
50 double unders

scaled 14/10, single unders (x2)

time cap 12min