Dynamic warmup (10:00):
Frankenstein walk figure four walk
ostrich walk lunges
walking RDL inch worm
lateral gallop 2:00 couch stretch
Gymnastics (12:00):
4X
12 russian twists with KB/DB
10 KB/DB side bends
Strength (18:00):
“One and a quarter” back squat
6:00 warm up
0:00 5 reps, 4:00 5 reps, 8:00 5 reps
WOD (15:00):
10X
10 push up
10 sit up
10 air squat