Warmup
Before anything - 4 min of run or row or bike: then, 10 static hold air squats, 10 alt lunges (R+L=2), 10 side lunges (R+L=2), 5 downward dog pushups
PVC Mobility
Skill Work:
A: 3x10 box front squats front squats 60%-70%
A1: 3x10 russian KB swing
A2: 3x10 arnold db press
Metcon
10 min amrap -
1 HPC -
1 FS
1 S2OH
bar jump over
after each rd add 1rep each
