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 sit ups