Warm Up:

KB warm up, 2 rounds: 6 halos per side, 8 goblet squats, 10 boot strappers squat, 12 single arm presses (6 per side), 2 crab bridges, quad smash, ankle mob


Mobility: Ankles


Skill: None


Strength: 


Metcon:  


Optional Core:

AMRAP 4 minutes
20 situps
15 bicycle crunches (l+r =1 rep)
10 hollow rocks
5 pushups (clapping advanced, regular intermediate)

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