Warmup: ROM, 30 jumping jacks, 50m high knees, 50m butt kicks WOD: 55-45-35-25 4ct- Flutter Kicks Back Extensions Lunge Steps After each round, Push Weighted Sled 50m Cooldown: Hip flexor, psoas stretches. Roll out
CONTINUE READINGWarmup: ROM drills, max strict pull ups (or 25 ring rows), 25 push ups, 25 sit-ups WOD: 5 rounds 50m sprint 25 4ct flutter kicks 15 strict press (75/55#) 25 V-ups 15 Lunges (each leg) Cooldown: roll out and stretch
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