Warmup
3min bike or row or run parking lot - 2rds duck walk down- high kick back - inch worm down - butt kick back - wod specific mobility w coach
Skill Work
Tabata 20/10 - 12x6ea: HSPU progression - strict negatives- Pull Up progression - negatives 90degree hollow hold,
WOD
Row 1000/800
Ladder 10-1 DL, HSPU 225/155
Bike 46/40
