Warm up: 4lines:
high knees, heel flicks, lunge twist squat, spiders, dulk walks, crab walks, walking hip flexor, bear walks
Movement prep: Burgner warm up: RDL-shrug and extend-high elbows extend-turnover(muscle clean)-squat drops
Strength:
Lv 1:High Hang clean x 3 reps
Lv 2: RDL high pull. E2mom x 16mins.
+
Snow angels x 10-15
WOD
60-40-20 doubles
30-20-10 push ups
15-10-5 front squat
