Warm up:
Down and back
-inch worm
-spidey lunge
-shuffle
-high knees
-butt kicks
-walking toe touch
-walking quad stretch
Mobility:
2:00 each leg
Band hamstring
Skill: 6-8 rounds
5/5 db box step ups.
10 db floor press
WOD - 10:00
20 knee tucks
20 superman
20 kb swings
20 side to side jumps (skaters)
200 m row