Sylvia

warmup
run 400m
dynamic drills – we will put you through them
arm circles, leg swings, hip rolls + extensions, moon the sky, bodyweight squats, superstars.

Skill
kipping pullups – continue with whatever progression you are working on

Back Squat
60%1RM x 3; 70% 1RM x 3; 80% 1RM x AMRAP

WOD
21-15-9
wall ball
SDHP
5 min time cap – this will be scaled accordingly