Warmup
2 min Bike then 200m run
Down - alt lunges Back - high kicks
Down side to side Back - butt kicks
Down bear crawl - Back - high knees
3x 10 sec hand stand hold
Skill Work
Tabata 20/10
hshold / squat jump
WOD
ladder down 10-1
hspu
box jump 24/20
sumo hang high pull [95/65]
