Warm Up
3 Rounds
20 sec downward dog
20 sec in upward dog
10 pac pass throughs
Skill review: discuss movements
WOD
4 rounds ( not for time)
25 strict ab mat sit ups (hands crossed on shoulders)
25 pausing hip extensions (2 sec pause at parallel)
25 flutter kicks (left + right =1)
25 banded Good Mornings
25 sec L sit (any variation)