Warm up
Coaches led lines of fun
Strength
15min emom:
min 1-5 strict hspu, pike push up, downward dog push up.
Min 2-30-45sec arch hold.
Min3- 30sec Hs hold with noes facing wall(scale to plank, scale up to Hs kick up)
WOD
3rounds:
bridge run,
10 front squats
80/50, 60/35, 40/25
