Warm Up
In pairs
A: Air squat hold
B: Push Up x10
alternate for 2mins
A: Pass Throughs
B: Overhead Squat x10
alternate for 2mins
Mobility
15min EMOM:
0-5 pvc wall squat x 5 reps.
6-10: single leg squat to bench/box x 5/5.
11-15: bb front rack bottom of a squat hold
WOD
5 rounds for time(12min cap):
20 overhead kb swings,
15 wallballs,
10 burpees
