July 8, 2020

****Bring a mat or towel!!!
Bring a bike if you don’t want to run!!****

Class is at Wilkenson Point!

Warm up
5 minutes dead bug hold

Foot drills
100′ each ideally no shoes

Then
Hero pose
5 minutes

Skill
Shrimp squats

https://youtu.be/_FBuC-VPbRY
10 minutes

Strength
EOMOTM 14
Push ups
10 second down
10 second hover
10 second up

WOD

Amrap 20
20 push ups
20 shrimp squats
20 Pike jumps/tuck jumps/step ups
1000m run