Warmup
bike or row for 3min
Bear crawl down - crab walk back
spider man down - inch worm back
alt lunges down - side lunges back
coach led wod specific mobility
Skill Work
a: 3 x 20 db bench
a1: 3 x10ea kb press
a2: 5 Squat Jumps
WOD
3rft
30 cal bike
20 burpee box jump
10 hspu
