Warm Up
Sally Up into coach led lunge stretch – leg swings
Strength
min 0-5: tabatta hollow/ARCH hold,
min 6-10: TABATTA plank/side plank/side plank,
min 11-15: 5 pull ups every min on the min(scale to banded pull ups if needed)
WOD
3rounds:(12min cap)
100 doubles,
50 wallballs
