PVC/Foam Roll

Dynamic Warm Up –

Just one length each:

Bear Crawl – Spiderman Lunge Walk – RDL Walk – Reverse Lunge Walk – High Knee Tuck and Stretch – Butt Kick Quad Stretch

Down and Back:

Lateral Lunge w/Twist – Inchworm – Tin Man March 

WOD:

Tabata’s 1 Tabata Each:

1: Pull Up/Push Up (alternate)

2: Burpees

3: Sit Up/Get Up (35/25)

4: Sorinex Roll Out/Knee Tuck (alternate)

5: Ball Slams

POST:

4 x 150m Row Sprints – full recovery