15 Jump Squats
Mobility 5 Mins
Banded Hamstring Active Stretches
Use sets of 5 and 3 to Warm up to 1 rep max. Do not round back. Use proper form to achieve one rep max.
WOD: (25 minute cut off)
7 Deadlift 220/155 ( Use 60-70 percent of 1 rep max)
15 Wallball 20/14
30 Double Unders (90 singles)
Rest 2 minutes between every 2 rounds.
The goal of this wod is to do all the sets unbroken. Being fast is key. If the deadlifts are going to hinder you, drop the weight. Games athletes may go slightly heavier on wallball, but again, key is to go unbroken.