Warm up:
10 spidey lunges
10 side lunges
10 samson lunges
1:00/1:00 calf stretch
1:00/1:00 pigeon pose
1:00 roll IT band
Skill: (alternate both)
Goblet squat
2-4-6-8-10
Hand to hand swings
10-8-6-4-2 (each hand counts as 1)
:30 rest each round
WOD - 12 min AMRAP
4 - kb goblet squats
30- sit ups
4 - hand to hand swings
30 - lunges
100 m run/row
Finisher- 1 max wall sit
4:00 hamstring stretch (box,band, or wall)