Warm Up

20 German Arm Swings

20 Hip Openers

20 Glute Bridges

400m Run

3 sets

30 Second Squat hold

20 Second Plank

10 Scap Push Ups


then:

3 Minutes

5 Russian KB Swings

5 Goblet Squats

15 Band Pull Aparts


Daily WOD

1. For time:

400m Run

21-18-15-12

American Kettlebell Swing (55/35)

Pull Up

Run 400m

Intent: Run hard and push your pace!

Extra Credit: 4 sets of 30 second Side plank

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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