Warmup
bike 2min
stretching:
a. runners stretch
b. forward fold
c. Seated back twist
d. bound angle (butterrfly)
e. cobra to child pose
f. wrist clock mobility
dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
c. bear crawl - 3rds of 10 scap pulls
Strength / Skill
Strength:
10 min
a. 3x3 FSQ
b. 3x3 BSQ
Gymnastics:
10 min amrap
2rds of strict cindy
50' hand stand walk
WOD
3RFT
10 CTB Pull-ups
10 Front Squats 155/115
10 Bar Facing Burpees
