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:
Mobility
SKILL:
8 Round (Tabata)
HSPU
BB Bent Row
*Alternate movements.
**ADV = SHSPU
WOD:
“LLAMAS”
For Time: (25 Min. Cap)
1K Hill Run
40 HSPU
800 M. Run
10 Prowler Pushes (40 Ft.)
400 M. Run
40 In Place Lunges w/ Plate O.H. (45/35) (35/25) (25/15) (15/5)
200 M. Run
10 D-Ball Cleans (150/100) (100/80) (80/50) (50/35)
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