WARM UP: 2 Rounds: ( 8:00 ) Shuttle Run 10 PVC Pass thrus 10 Dynamic GMs (Slow down, fast stand) :30 Squat Hold 10 Squats 10 Lunge to instep :60 Couch Stretch :60 Pigeon Stretch SKILL: Every :90 for 9:00 (6 sets) WOD: Teams of 2 4RFT 400m Run 20 Synchro KB lunges 20 Synchro