Warm Up
Dynamic Up and Back:
High Knees
Butt Kicks
Toy Soldiers
Walking Lunges
Then:
10 Kip Swings
10 Hanging Knee Raises
10 K2E

MOB
Coach's Choice

Skill
Supersets!
      A.   3x10 GHD Hip Extensions
            3x10 DB Shoulder Flys (7-8 RPE)
      B.   3x10 each arm Chinese DB Row (7-8 RPE)
            3x10 each leg Bulgarian Split Squat, foot elevated on a 45# plate, knee to the ground each rep

WOD
3RFT:
Up and Back Broad Jump Burpees

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