Mobility workcouch stretch 2 min per leg pigeon stretch 2 min per leg straddle stretch 2 min super squat stretch 1 min per leg lat and shoulder band stretch 1 min per arm foam roll back 5 min

skill work (5 min) double or single kb overhead squat practice

wod 3 rounds run 800 m every 5 min

Cash out (optional after class) 3x15 hip ext on GHD 3x10 split squat with no weight tempo 3-3-0 (10 per leg/20 total) rest 1 min between sets