Warm Up (Coach led)
10 Walking Lunges
2 Walk Outs
10 Air Squat
2 Walk Out
10 Arch Crunch
2 Walk Out
Strength
18min emom:
min 1: 1-5 ring dip(bench dips x 10 as scale).
min 2: hollow hold x :30/:45.
min 3: arch hold x :30/:45
WOD
5 rounds for time: 8min cap
10 stoh,
20 air squats
