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WOD

"Morrison"
50-40-30-20 and 10 reps of:
Wall ball shots, 20/14 pound ball
Box jump, 24/20 inch box
Kettlebell swings, 53/35-lbs

Train At Home

Warm-up:
10-8-6-4 reps of:
Jumping Squats
Russian Swings

WOD:
50-40-30-20-10 reps of:
Goblet Squats
Box Jumps or Step-ups
Dumbbell/Kettlebell swings

Cool Down:
:60 Calf Stretch, each leg
:60 Hip-flexor stretch, each leg
:60 Child’s pose