Warm Up:
short lap
Up and back toy soldiers
up and back bear crawl
5 broad jumps
5 inch worm push ups
10 boot strappers
20 mt climbers
short lap

Mobility:
2 min per side KB calf smash
1 min per side figure 4 on the wall

WOD: 30 minute time cap
Partner WOD- 1 partner works at a time
100 cal Row
50 KB Swings 35/53#
100 anchored sit ups
50 Box jumps
300 DU's/ 400 Singles
50 Box jumps
100 Anchored sit ups
50 KB swings
100 cal row
** partition as necessary


 

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