WARM UP:
400 M Jog
Then:
2 Rounds
10 High Knee Holds
10 Walking Flamingo’s
1o Toe Touches
10 Inch Worms
10 Lunges
10 Side Lunges (Each Side)
Then:
Mobilize
SKILL:
3 Rounds (At a Walking Pace)
10 Rope Pull Ups
10E Rear Delt DB Row
10 Bar Roll Outs
10 Max Effort Plate Pinches
WOD:
“083016”
1 Mile Run
5 Rounds
20 H.R. Push Ups
20 Sit Ups
50 Double Unders
POST WOD:
Mobilize & Roll
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