Warmup:
Cardio for 5 minutes
Cardio for 5 minutes
Then:
Dynamic warmup
Metcon:
20-10-5 reps of –
Airbike calories
Shoulder to overhead
Toes to bar
Midline:
1:00 plank
1:00 plank one side
1:00 plank one side
Mobility:
1:00 pigeon stretch
1:00 box stretch
1:00 couch stretch