Warmup
"bike 2min
stretching:
a. runners stretch
b. 3x forward fold
c. 5x butterfly stretch
d. 5x pushup to cobra to child pose
e. wrist clock mobility
dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
c. crab walk - burpee broad jump
Skill Work
"Back Squat
5x50, 4x55, 3x60, 2x65, 1x70, 1x75, 1x80, 1x85, 1x90, 1x90
WOD
Wod Prep - Coach Led
Bergener Warm up + Skill Transfer
1x PVC, 1x Empty Bar, 1x Weighted Bar
WOD
5RFT 165/115
3 PSn
50 DUs
