Warm Up
10 Air Squats
30s Shoulder opener on box
30s Squat Stretch
10 Box Step ups
WOD
Complete as many rounds and reps as possible in 12 minutes:
12 Box Jump Overs @20/24″
8 OH Squats @30/42.5kg
CORE
Tabata 20/10 x 8
Hollow Hold
rest 2 mins
Tabata 20/10 x 8
Arch hold