Warm-up

10 of each

Forced abduction, moon the sky, pigeon stretch

Mackenzie extension, hip extension, squat

Pvc dislocates, lat stretch

Coach b warm-up

Strength

Overhead squats

5,5,5

Wod

Run 200 w mb 20/13

21 burpees

Run 400 w mb 20/13

15 burpees

Run 800 w mb 20/13

9 burpees