Warmup
bike 2min
stretching:
a. runners stretch
b. 3x forward fold
c. 5x butterfly stretch
d. wrist clock mobility
e 3x hshold 5 modify pu
dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
c. ape walk - butt kicks
Strength / Skill
CLEANS
Coach Lead - Bar only
10 min emom
rd 1-5 3x
rd 6-10 1x
increase load
WOD
20 walking planks
30 dlkb
40 crunches
15 hspu
25 russian kb
35 v-sit-ups
10 deficit hspu
20 american kb
30 weighted sit ups
