Get Your Sweat On.

Warm-up

20 Minutes – SOCIAL TIME!!!!

On Your Own…

Run 400M / Row 500M
20 German Arm Swings
20 Hip Openers
20 Booty Lifters

Daily WOD

AMRAP – 45 Min

50 Cal Bike

250m Suitcase carry

30 Second Plank

3 Wall Walk

400m Run

PACE. There should be ZERO Critical Drop Off in times of each round.

Mobility / Cool Down

With a foam roller:
– T-Spine Reach / T-Spine Smash
– Rear Delt / Lat Insertion Point Smash
– Quad Roll Out
Childs / Cobra / Million Dollar Pose
Couch Stretch – 1 min each leg




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