Warmup
Bike 12/10
runners stretch + butterfly
10 uprights + wrist stretch
10 air squats + 5 squat squats
alt lunges down + high kicks back
inch work 1/2 down + bear crawl 1/2 down + high knees back
10 air squats + 5 squat jumps
Strength / Skill
a little arm prep..
single arm db curls 21s- [25/15, 20/10]
7 1/2 curl from bottom up
7 1/2 curls from top down
7 full curls from bottom up
banded tricep pull downs - 2 hands @ 21 reps
PARTNER WOD
2 person partner chipper
for time
3 rft
30 row
30 kb swing
30 single arm db snatch
30 ball slam
30 box jumps
30 burpees
very 4 minutes 3 synchronized wall walks