Skill:

3 RFQ:

• 12 Squatting back extension


• 5x 6-way shoulder

WOD:

20min AMDAP:

• 1000m Bike


• 150m Run


• 400m Ski


• 150m Run

Swift:

5 RFQ:

• 12 Glute bridge floor press


• 20x 1-leg V-ups


• 20 Banded pull-a-part