CF Lite 170914

Warmup:
5 minute foam roll
Ido Portal squat warmup routine
Hip flexor stretch
Lift:
Reverse lunges out of the rack
5 sets of 10 (5/leg)
WOD: EMOM:
4 rounds:
6 shuttle sprints
6 burpee box jumps/or box step ups
10 air squats to a ball
10 situps
10 slam balls

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EMOM x20 minutes, for quality:1. 30s alternating plank shoulder taps2. 30s reverse plank hold3. 10-20 seconds top of dip hold into 10-20 seconds bottom of

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