Warmup
Bike 1-2min
lite stretch/mobility - runners, quads, static squat + lean left & right
10x uprights
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees back
1/2 let side shuffle down + 1/2 right side shuffle back
Skill Work
Bench press - establish 1rm
WOD
18 min
start with row then every 3 minutes alt bike /row
15 air squats to your WB
10 WB shots
10 WB sit ups shots