Warmup: ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms WOD: For Time 50 reps of: Box Jumps Pullups (Ring Rows) KB Swings Walking Lunges, alt Leg Lifts Push Press (bar or DB) Back Extensions Wall Balls Burpees + Plank Jacks Sec more »
CONTINUE READINGWarmup: ROM drills, 200m run, 20 sit ups, 15 dips WOD: 3 Rounds for time: 500m Row 15 Hanging leg raises 400m run 10 Ring Dips Cooldown: banded shoulder and hip stretches, roll out
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