general mobility
WARM UP
3 x's thru
30 sec air sq
30 sec Jump rope
15 sec push ups
15 sec rest
SKILL/DRILL
Pistol and scales
WOD
every 3 min for 21 min
12 cal row
12-burpee over rower
10- pistols(5R/5L)
Sub 12 cal A/B burpee over paralette
eXpress WOD
eXpress WARM UP
WOD
7rds
15-DKB bent row (53-35)
10-DKB push ups
10-DKB front squat