Mobility:
Roller - Back, Lats, Quads
+
2 x :30 Bar Hang
+
Couch Stretch
Warm Up: 6 Minutes of
:40 of Double Under Practice
3 Twist in Elbow Lunge/side
+
6 Minutes of
Run 100m
10 Walking Lunges
10 Kip Swings
WOD: 3 Rounds for Time, 20 Minute Cap
Run 400m
20 Goblet Lunges, 53/35
12 Toes to Bar
Cool Down:
3 Way Shoulders
+
GROUP BREAKDOWN