Warm up 

Gymnastic warm up #6

3 rounds

30 seconds Sampson stretch each side

OH walking lunges 15m with PVC/ broomstick/ belt/ band/ barbell

Super rocks or GHR 15 reps

Hollow rocks 15 reps

Hanging hip taps

Push up + toe reach

WOD

3 rounds of:

20 bicycles

10 SB ground to overhead

2 minute SB runv