Warm Up2:00 bike,row, run or jump 2 rounds... Batwing rows x 6-8 reps with a :05 hold at the upper position DB seated push press x 6-8 reps Walking lunges x 10 each side Mobility: scorpion stretch x 5 reps each side Cossack squat x 5 each side banded good mornings x 15 reps band face pulls x 15 reps

Warm up complex- 5 times through 1. inchworm to hollow plank- scared cat back 2. send triceps back and hit bottom of a push up 3. scorpion stretch to right and to left side 4. tricep push up back to hollow plank 5. walk feet forward to hands

Skill: Bulgarian Split Squat 3 sets of 20 reps (10 each leg) use 15-30# DBs rest :60 between legs and up to 2:00 between sets

WOD: 3 RFT 20 air squats 20 push ups 20 sit ups then.. 15 tire flips