WARM UP:
400 M. Run
10 Walking High Knee Holds
10 Walking Flamingos
10 Walking Lunges
10 Inch Worms
10 Side Lunges
10 High Kicks
Then:
2 Rounds
10 Y’s, T’s, & W’s
10 Reverse Fly’s
10 Swimmers
Then:
Mobility
WOD:
“GHOST RIDER”
3 Rounds
1K Hill Run
10 Ring Muscle Ups
50 Air Squats
*Sub. Muscle Ups for 15 Ring Push Ups.
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