Dynamic warm up (10:00):
Butt kickers bear crawl
Figure four walks knee to chest walk
Adductions leg swing
Lope 2:00 couch stretch
Gymnastics (10:00):
3X
60 second plank hold
30 second plank hold (right side)
30 second plank hold (left side)
Strength (22:00):
Deadlift
8:00 warm up
0:00 3 reps, 3:00 3 reps, 6:00 3 reps, 9:00 3 reps, 12:00 3 reps
WOD (12:00):
8:00 AMRAP
40 walking lunge
30 bar facing burpee
20 V ups
10 dips