Warmup: ROM drills, dynamic stretches, 10 leg swings, 10 big leg circles, 10 lunges + twist, 30 hollow rocks, 30 arch rocks, 800m run
WOD: 5 rounds
15 ring push ups
30 Double Unders
Cooldown: Blue ab circuit: Bridge (2 x 20); Plank (2 x 30 sec); Side Plank, each side (2 x 30 sec), Bird Dog (2 x 20 alt); Superman (2 x 10 reps); Wipers (2 x 20 reps)
Roll and stretch
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