Warm Up

Skipping Practice- double unders!
Dynamics
Dead Bugs
Lizard
Airplanes
Campfire Stretch
Banded Good Mornings
Banded Pull Aparts
Then 3 Rounds
Crush and Squat x 10
Push Out- slow tempo x 10
Thrusters x 10
DB/KB Farmer Hold x 30 seconds

Strength

30 sec hollow holds on bar- floor as a scale

30 rest
10 min

WOD

4 Round

400 Meters run
20 inch worm pushups