12.19.19

Warm Up
2 rounds:

10/8 cals bike or row
25 feet overhead lunge + press https://www.instagram.com/p/B4i2XqjAo5v/
25 feet perfect stretch walk
5/side lateral box step ups
20 glute bridges with feet on box




Skill: Bulgarian split squats
4 sets of 6 reps/side with more weight then the last time (12/4)

*in between sets of Bulgarian do the following:
1. handstand marching on the wall or on a box in a pike position
2. handstand marching x 10 reps total and then 4-6 feet handstand walk or 15 sec plank hold


WOD
Part One
8:00 EMOM

min1- wall balls x 15 unbroken 20/14
min2- plank ball pops x 12- 6 each side

Part Two
8:00 AMRAP
10 box jumps or box step ups
30 feet handstand walk/ 30 second handstand hold/ 60 feet bear crawl