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) 20 leg swings front per leg
60 seconds of Pike Stretch
20 leg swings back per leg
30 seconds of Samson stretch/leg
20 leg swings side per leg
C) 4 sets:
Pull ups x max reps
D) 10 minute EMOM:
Odd minutes: 3-5 Strict Handstand Push ups
Even minutes: 10 Ring Dips
