Warm up: 8 min
8 lunges
8 supermen
Flutter kicks ROM
4 min mobility
-hips
Skill:
Turkish get ups
5 x 4/4
10 GHD hip ext after each set.
WOD 1 - 6:00
5 push ups
3/3 turkish get ups
WOD 2 - 6 min
4 wall ball
8 russian twists
16 lunges