Warm Up:
– Roll Out Lat/ T Spine
– Side Lying Windmill
– 14 MB Burpee Catch 3 min EMOM

Dynamic Flex:
– Leg Swing Lunge w/ Lateral Flexion
– Inchworm to T Push-Up
– 5 Squat Jump
– Plank 2 x 30 sec.

Gymnastic Skill:
16 min ALT. EMOM
– 1 Rope Climb or 3 lying to stand
– 10-12 Hollow to Arch (on Rig)
– 5 Banded MU Transition
– 10 Pistols

TEAM WOD:
12 min ARMAP
– 6 KB Snatch @ 53/35
– 9 T2B
– 12 Box Jump

SATURDAY CHALLENGE: 3:00 Banded March

Recovery:
– 360 Shoulder
– Seated Straddle
– Child’s Pose or Puppy Stretch
– Wall Calf