Warm Up
2 rounds
10 cyclist squats
5/side bird dog
10 feet crab walk
3/side inchworm spiderman walk

Mobility
PVC ankle dorsiflexion complex x 8/side
PVC prone lift offs x 10
prone swimmers x 5
quadruped thoracic rotations x 5/side


Gymnastics Focus
5 sets
1:00 accumulate a hold of choice
8-10-12-10-8
V-up pass thrus



WOD
"Interception"
4 rounds for time
row 20/15 cals
10 thrusters 95/65 75/55 RX+ 115/85

Cool Down
1:00 straddle pose
1:00 saddle pose
30 seconds each side thread the needle
1:00 puppy dog pose