Warm Up
2 rounds
10 cyclist squats
10/side wall supported deadbugs
10 feet crab walk
3/side inchworm spiderman walk
*walk hands out to the push up position, do the push up and then bring one foot forward to a low spiderman lunge. Stand up from there to repeat on the other side.*


Primer- 2 sets
A. banded ankle stretch x 30 seconds each side
B. touchdown squats x 8 each side
C. plate squats x 6 @31X1

Strength
Back Squats
3 x 10 reps @65%
*between sets complete 30- 45 second handstand hold and 10 PVC lift offs

WOD
"No Love"
12:00 AMRAP
3 HSPU
6 deadlifts 225/155
9 pull ups
12/10 cals bike