Warm up:
3rnds: 15sec work:
jumping jack
air squat
spidey stretch
jump squat
then hollow
arch
side plank l+r
Glute activation:
3rnds10 reps:
pulse squats partner, lunge twist partner, bridges
Strength:
Split squats x8/8
+
step ups 8/8
WOD
6rnds:
6 pull ups(strict)
12 hollow crunches
24 air squats
