Warm up: 30-20-30
Movement prep: Ankle and hip openers, squat swingers, scorpions, reach for the stars
Strength: Front squat holds:
15mins to build to a heavy 1rep of
5sec hold in bottom, 10 sec hold at top(tight tummy, glutes switched on) 5 sec at bottom
WOD 50-40-30-20-10:
kb swings
sit ups
Every time kb is dropped, 5 burpees
