WOD
Alternating EMOM 20′ (4x through):
1- 7 Broad Jumps (reset before each jump, as powerful and far as you can on each one)
2- 10 Alternating Weighted Step-Ups (hold a DB in each hand & use a box or stack of plates that puts your hip at 90 degrees or lower)
3- 10 Barbell Thrusters (very light weight, focus on powerful hip extension)
4- 20-second Side Weighted Forearm Plank, each side (optional: hold a light DB in top hand)
5- 30 second Bike (tough effort)
Cash-Out
Spend 5-10 minutes mobilizing 1-2 areas of restriction