Warmup: ROM, dynamic stretches, 500m row, perform 10 reps of each movement in the WOD. WOD: 3 Rounds; 1 min for each movement with 1 min rest Burpee to Jumping Lunge to Tuck Jump Alternating Toe Touches Side Skater Jumps Crab Kicks One-legged Hip Thrusters, 30 seconds each leg Cooldown: 5 x Updog/Downdog. Hip flexor more »
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