A) One length each:
High Knees
Butt Kicks
Bear Crawl
High Kicks
1/2 length Spider-Man crawl
1/2 length Duck Walk
Burgener/Thacker warm up
B) 5 minutes of wall splits
5 minutes of pigeon stretch (accumulate 2.5 minutes per side)
C) EMOM for 30 minutes:
Even minute: 1 burpee muscle up (or burpee/2 ring rows/2 dips)
Odd minute: 10 alt. lunges
3-2-1….. Go!!!
