Warm up:
Dynamic stretch down and back
2 rounds
-lunge
-toe touch
-quad stretch
-over the gate
-reverse over the gate
-high knees
Skill: Partner
Back squat
5 x 5
Spot and help partner with form
10 spidey lunges between each set
WOD 1 -
21- 15 - 9
Air squat
Push up
WOD 2 - 7 min AMRAP
10 KB swings
20 sit ups
10 GHD hip ext
:20 rest