Warm-up
20 min easy:
400m run
+
3 reps each, alternating:
90/90 hip swivel,
90/90 to shinbox,
90/90 to half kneeling,
90/90 to squat
WOD
20-15-10-5 reps for time:
Toes to bar,
Alternating weighted step-back lunges
(20 min cap)
Warm-up
20 min easy:
400m run
+
3 reps each, alternating:
90/90 hip swivel,
90/90 to shinbox,
90/90 to half kneeling,
90/90 to squat
WOD
20-15-10-5 reps for time:
Toes to bar,
Alternating weighted step-back lunges
(20 min cap)
Machine intervals 4 rounds2:00 on 1:00 off X 6 Rounds200 m run Max calories in time remaining 9 min EMOM1) 30 double unders or 60 singles2) 20
Skill: Kipping pullups 5 sets 6-10 kipping pullups 3 Rounds20 ring row 20 DB Push press 20 DB FS 400m Run
20 minutes, for quality:5 reps per side, t-hip rotation10 reps per side, single leg calf raise on plate10 reps, tibialis raise5 reps per side, knee
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