Warm up(0:00-10:00)
:30 sec bike(moderate)
:30 sec air squat

:20 sec active spiderman
:20 sec active samson

:10 sec row(fast)
:10 sec walkouts

Mobility(10:00-15:00)
couch stretch-1:00 min per
pigeon pose-1:00 min per

Skill/Teach(15:00-25:00)
Airdyne-
knees over pedals
use arms

Wallball-
range of motion
relax arms
ball high

Double unders-
arms close to sides
hands in front
bound
du prep:
10 singles normal
10 singles big jump
10 double tap
10 du's or du attempts

Run through(25:00-30:00)
5 cal bike or row
5 wallballs
10 double/single unders

Metcon(17)
5rds
1:00 min cal bike/row
1:00 min wallball 20/14
1:00 min double unders/singles
1:00 min rest

Opt(12)
4x2 bench/strict
800m run
3x5 bent over row
5x5 ghdsu

Finisher
30 t-raise
:30 sec s/a para
100 crunches
50 temp tantrum
1:00 min quad stretch