Warm up3 rounds of
10 Samson stretch
10 Air squats
10 Push ups
10 Sit ups
10 Back extn
Skills
One arm KB swings
WOD – three rounds of
20 burpees
20 one arm KB swings (right arm) -16/12 kg
20 pull ups
20 one arm KB swings (left arm) – 16/12kg
After bash
Full body stretch