Warmup
bike 2-3 minutes
20 air squats
alt lunges down - high kicks
alt side lunges down - high knees back
duck walk - butt kicks back
ape walk jog
Strength / Skill
deadlift
5x50, 4x60, 3x70, 2x80, 1x901x90+
post skill:
20x laying back bent knees side to side
10x cobra to child pose
WOD
Chipper
20 - thrusters 95/65
30 - front squats
40 - s2oh
50 cal row
40 - wall ball
30 - kb swing
20 - box jump
