Mobility:
Barbell Quad/Calf Smash

Midline:
EMOM x 9
1) 12 Plank Punches
2) 14 Dead Bug
3) 10 Glute Bridge w/ kick-out

Skill:
10-15min Athlete Choice

Skill “WOD”
For quality, NOT for time
3-4 rounds
2 Rope Climb
8 Ring Dip
8 Pistol
20ft HS Walk or 60sec Hold
6 Roll to Candlestick
3 Wall Walk
8 Single Leg RDL (opposite arm/leg)
10 Parallette Pass Thru
200m Jog focusing on Pose technique