Warm Up
Banded hamstrings
1 min. singles
1 min. squats
1 min. plank
1 min. superman
1 min. squats
Skill
Paralette shoot throughs
3 x 20
WOD
3 rounds
1 min. row (cals)
1 min. pull ups
1 min. burpees
1 min. rest
Score is total reps
Post
30-30-60-60-90-90-60-60-30-30
seconds in plank/flutter kicks