WARM-UP:

200m Run
20 Kicks (total)
200m Run
20 Walk Lunges (total)
200m Run
20 Pelvic Raises
200m Run
20 Squats

Group 3:00 Stretch

SKILL:

10 RM BSQ (18:00)

Perform at minimum 3 sets of 10 reps after the 2 warm-up sets. Percentages below are ideally

2 x 5 warm-up sets

50% x 10
60% x 10
70% x 10
(1:00-2:00 rest)
*MUST take a full breath at top of each rep

WOD:

10:00 AMRAP

200 Run w/ SB
12 UB WBS to yourself

*Every drop of the ball is 10 Burpees

Cash-Out:

3 x 30 Deadbugs!