Warmup: ROM Drills, dynamic stretches, 1 min high knees, butt kicks, and high knees WOD: 400m Run 15 burpee pullups 20 jumping squats 800m Run 15 Hand release push ups 20 lunges (ea leg) 1000m Row 15 dips 20 Goblet squats 1500m row Cooldown: work mobility, stretch
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 10 ring rows, 15 step ups, 15 med ball cleans, 200m run Strength: Bent Over Rows 10 x 3 @ 80% 1 RM WOD: “Kelly” Five rounds for time of: Run 400m 30 box jumps (24″) 30 wall balls (20#) Cooldown: Roll out and stretch
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