Warmup
"
3 min Bike
alt lunges down - high kick back
alt side down - high kick back
ape walk down - jog back
20 Air Squats
10 Squat Jumps
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)
"
Strength / Skill
"EMOM - Deadlift
7x4 @ 75%
build to 3rd set @ 75% and stay there for remainder of emom"
WOD
"5RFT
10 Pull-ups
10 Box Jumps
10 KB swings"
