Warm up
"bike 12/10
static stretch:
quad, runner, road kill,
up rights, wrist
dynamic stretch:
alt lunges down - high kicks back
crab walk down - high knees back
Strength / Skill
"bench press / push up
ladder down
10-1 hrpu
10-1 bench press (start at 50% and slowly add load)
WOD
500m row
ladder down
10-1 pull up
10-1 dips
500m row
