Warmup
3 min Bike
alt lunges down - high kick back
alt side down - high kick back
ape walk down - jog back
20 Air Squats
10 Squat Jumps
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)
EMOM
"EMOM Ladder
10-1 Deadlift 225/155
1-10 HSPU
WOD
800m Run
8 DB Snatch ea arm
8 burpee pull up
600m Run
6 DB Snatch ea arm
6 burpee pull up
400m Run
4 DB Snatch ea arm
4 burpee pull up
200m Run
2 DB Snatch ea arm
2 burpee pull up
