Warm up: 10 min
40 calf jumps
1:00 shoulder mobility
20 mtn climbers
1:00 shoulder mobility
10 burpees
Tabata: 8 rounds!! (:20/:10)
Squats
2:00 rest
Step ups
Skill: 15 min
Hollow rock---> kipping---> pull ups
WOD
21-15-9
Push up
Sit up into toe touch
Hip and hamstring mobility rest of time.