SKILL: 3 sets: 8/8 db front foot elevated split squat 15-25 dumbbell frog pumps :30-:45 dumbbell hollow hold WOD: 3 rounds: 600 meter run HOME WOD: WARM UP: 4 rounds 200m run ( 1:00 ) 3 inch worms 5 reach through :20 handstand/downdog Bodyweight: 10 rounds :30 burpees (:30 rest) :30 pike push up (:30