Warmup
bike or row for 3 min
alt lunges down - high kicks back
duck walk down - high kicks back
spider man down - butt kicks back
Mobility movements
Skill Work
back squat
5sets x3reps starting at 55-65%
WOD
For Time
30 calorie bike
30 american kb swings
50' walking straight arm kb lunges
30 american kb swings
50' walking straight arm kb lunges
30 american kb swings
30 calorie bike
line bikes in front
group 1 (6ppl) go
group 2 (6ppl) wait 5min from group 1
