Warmup
2min Bike
runner stretch
forward fold
pigion stretch
butterfly
jog 400
alt lunges down - high kicks back
10 modified pushups + hshold
Strength / Skill
partner bench
warm up
2 sets 50x10
5 sets of 3 keep increasing load
PARTNER WOD
3rds:
30 cal row
30 kb swing
30 push ups
2rds:
20 cal row
20 dips
20 hspu
1rd:
100 DUs
10 walk walk
