Mobility

Barbell calf smash

Warm up

Runner’s lunge,pigeon stretch, ankle stretch, and dynamic warm up

Skill Work

Practice Kip

Introduce pull up

WOD

Revisit the TEST!

1 mile run

1 min each

push up

air squat

Kettle bell swing

***repeat twice

***2 minute rest between each round

Midline

3 minute tabata- planks