7-2-12 WOD

Warm Up

400m run

Hip Swings

Arm Swings

Spider Mans

Burpee Ladder 3-6-9-12-9-6-3

Lift

Back Squat

2 x 10, 1 x 10+

OHP

2 x 10, 1 x 10+

Met Con

5 Pull ups

10 Push ups

15 Kettlebell Swings

AMRAP 12 minutes