Warm up: 3 in 3
MOB: Lax Glutes to increase squat depth
WoD: 20’ AMRAP
In teams of 2 or 3, one does the active work, while the other holds the static position. Change your active/static positions as much as you want, BUT finish the movement reps before moving to the next movement. No active work gets done until the static position has been attained.
100 Lunges / Bottom of squat
50 Push-ups / Plank (on hands, not elbows)
20 Box Jump / Hand Stand
MOB: Lax Glutes / Pecs, Roll Posterior Chain