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
A. FRONT SQUAT 4X10 AHAP
B. DB PRESS 4X10 AHAP
goal: 3 second lowering phase each rep
WOD
4 RFT
20 wall Ball
10 Burpees
1 rope climb
