Warmup
3 min Bike
alt lunges down - high kick back
alt side down - high kick back
ape walk down - jog back
20 Air Squats
10 Squat Jumps
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)
Strength / Skill
FRONT SQUAT - 2 REP MAX
15 minutes to build to 2 rep max
WOD
LADDER TIME
1-10 burpee
10-1 wall ball shots
transition 3 minutes
ANNIE
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups
