Warmup: ROM, Dynamic stretches, :30 Jumping jacks, High knees; Butt Kicks; arm circles; squats
Strength: Bent Over Row
5 x 2 @ 85%
Core: 3 rounds :45 work/:30 rest
Plank hold
Plank Shoulder Taps
Plank Side to Side toe touches
WOD: legs ladder
10/15/20/25/20/15/10
Squats
Lateral lunges, each
Glute bridges, banded
Calf raises, weighted
Cooldown: Up/down dog x3, pigeon, low lunge, hamstring stretches
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