Congrats to D

 

Dynamic warm up 
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups
Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)
Skill 
L sit holds.
3 attempts for longest time L-sit.
Use plates under feet for advanced athletes
Review proper kb swing technique
WOD
20 overhead lunges-steps (45lb,25lb plate)
20 kb swings american

5 rounds for time.

MAD Mobility 
IT band up and over
Roll IT band
Pigeon
Press ups

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