Warm Up

 Duck walk down
crab walk back
Side plank walk down
Side plank walk back (switch sides)
karaoke down and back
Samson lunge down
inch worm back
PVC pass throughs x 10
PVC OHS x10
Prayer stretch 30 seconds

partner mobilty stretch coaches choice

WOD

30 min AMRAP
teams of 2
800m run w/ medball (1)
40 med ball ab catapult toss
40 Push press (115/75)
40 Box jumps (24/20)
40 pull-ups

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