See already Friday

WARM UP:
3 Indoor Laps
:60 Couch Stretch (each)
:60 Pigeon Stretch (each)
X 2
3 Inch worm + 3 push ups
10 SLSU
3 Wall walks
15 Banded GM
10 Lunge and Twist
SKILL:
Every 3:00 for 12:00
16 Alternating Back Rack Lunges (total)
WOD:
“The 540”
50 Overhead Lunges (45/25 – plate) (total)
40 Pull-ups
30 Thrusters
20 Burpees
10 Squat Cleans