Warm up: 2 rounds
Dynamic stretching
Down and back
-Jog
-shuffle
-high knee
-butt kick
-karaoke
-high kicks
-walking toe touch
-walking quad stretch
5 min of mobility
Skill- 10 rounds
Seated rope climb
:45 plank
WOD 8 min AMRAP
10 statue of liberty sit ups (5/5)
10 squats with sol weight
10 step ups with sol weight
10 bridge ups with weight on hips (crab walk position).