Warmup
"
3 min Bike
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down ape walk Back - Jog
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)
"
Strength / Skill
"EMOM Bench Press
7x4 @ 75%
build to 3rd set @ 75% and stay there for remainder of emom"
WOD
10RFT
10 cal row
10 ball slam
5 hspu
1 rope climb