WARM UP:
400 M Jog
Then:
10 High Knee Holds
10 Walking Flamingo’s
1o Toe Touches
10 Inch Worms
10 Lunges
10 Side Lunges (Each Side)
Then:
Hip Mobility
SKILL:
3 Rounds (At a Walking Pace)
6 Ring Dips w/ a 3 Sec. Negative
10 Banded Tricep Extensions
6 Weighted Strict Pull Ups
8 BB Bent Row
WOD:
“090716”
For Time:
50 Burpee’s
1 Mile Run
50 Burpee’s
POST WOD:
3 x 25 Weighted Sit Ups w/ DB Across Chest
Then:
Mobilize & Roll
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