Warmup (easy pace) - 5 minutes of 30s air squat, 30s 12" box jump the 5 minutes of flow yoga (down dog, cobra, warrior 1, down dog, cobra, warrior 1 opposite leg and repeat)
Skillset - Introducing the deadlift, working with PVC progressing to medicine balls and cinder blocks
WOD -
30, 20, 10 reps of:
10lb medicine ball press & toss from floor (ball must get 2 feet from fingertips)
Situps w/medicine ball (ball must touch floor with arms extended, then touch wall)
Pushups on medicine ball
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