Warmup: ROM drills, dynamic stretches, 200m run, 20 plank shoulder taps, 15 dips WOD: 20:00 AMRAP 400m run 10 Ring Dips 15 Plank hip dips, ea 10 Push-ups 20 Squats Cooldown: shoulder and hip stretches, roll out
Warmup: ROM, dynamic stretches, 15 good mornings with bar, 15 Straight leg DL with bar Strength: Deadlift 5 x 2 @ 85% WOD: 4 rounds 30 Alt Step Ups or Box Jumps 20 Sit ups 10 Feet on box Pike Push ups Cooldown – Up/downdog x5
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