Warm up: Partner row followed by coach led BW drills and 10 minutes of mobility
Skill: Your choice
10 minutes to practice any skill of your choice. This includes, but is not limited to: Handstand Push Ups, Rope Climbs, Pistols, Kipping and Turkish Get Ups.
There will be a strength option for those not de-loading (1RM BACK SQUAT)
Conditioning: Festivus WOD #1
-50 Wall Balls 20/14”
Post: Foam roll quads, IT bands