Mobility

Hip flexor stretch wall stretch x 2:00 ea. side
Standing hamstring stretch w/band x 1:00 ea. side

Warm Up

Warm-Up x 2: Run 1 lap, grapevines up and back, 10 steps duck walk, 10 med ball overhead throws (backwards), 10 ball swap push-ups

Skill

5 x NJ Ave. Sprint, ea. for time, 1:00 rest

Metcon (Advanced Class)

15:00 for rounds:
20 Double Unders (sub attempts)
15 Wall Ball
15 Slam Ball

Intermediate and On-Ramp - Ask

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