** No class tomorrow, enjoy your Labor Day by resting **
Warmup: ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms, 30 sec deep squat hold, 10 burpee broadjumps
WOD: Teams of 2:
400m run
80 KB swings
400m run
80 wall balls
400m run
80 push ups
400m run
Run as a team, when one teammate is working the other holds the bottom position of an air squat, as soon as the teammate stands switch
RX: 53/35, 20/14
Cooldown: 5x Updog and Downdog, spend at least 30 seconds in each position. Pigeon stretch, 2:00 each side. Roll Out
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