12/22/2017


Warm Up


-2x10s each Side plank
-10 G/H bridges
-30s each Lunge stretch
-10 yard Inverted Hamstring stretch
-30s each Windmill stretch
-10 Ring rows
-5 yard Inch worm with pike push up
-10 yard Heel raises
-10 yard Toe raises
-30s each Cross arm body stretch
-30s each Calf stretch
-30s Cross arm body shoulder stretch

Strength/Skill

Foot Elevated BB RDL
4×8
–superset–
Banded Hip Thrust
4×10

WOD

AMRAP 15


10 yd Handstand walk
20 Ring Dips
30 DU
1 Rope Climb

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