Warm up
5 swimmers
10 dead bugs
10 bird dogs
5 full body flow
4 rounds
Then
2 Rds
35′ walking hip flexor
35′ walking hamstring
70′ walking cossack stretch
Strength
Front squat
10-10-8-8-6-4-2
Wod
Amrap 13
15 toes to bar
30 wallballs
45 double unders