Main – WOD
Jumping split lunges-
3 x 45 second max reps
15#/10# plate overhead
20#/14# Medball overhead
*1 minute rest between each round. Use ab mat or black pad if you have knee pain.
10 minute row
*1-3 people per team. Switch at the top of every minute.
Weighted step-up with barbell in back squat position:
3 x 8 with each leg
*Increase weight as needed. Lower height of step instead of doing it without barbell if you are not able to step-up on Rx height.