Warm Up
800m Run (1/2mi)
20 Toy Soldiers
20 High Knees
20 Butt Kickers
20 Walking Alt Side Lunges
10 ES Standing Hip Openers
-then-
2x 10sec ES Pike Calf Stretch
2x 10sec ES Runners Lunge
Ankle Mobility
Sprint Work
4x 200m Sprint + 200m Recovery Jog
*Total 1mile
Rest as needed before workout.
WOD
9min Ascending Ladder
3-6-9-12-15-18
Jump Squat
DB KB Swing
Push Ups
17min AMRAP 15 Russian KB Swings (70/53) 30 Sit Ups 15 Box Jump Overs (24/20) 10 V-Ups Mobility Finisher
6min ALT EMOM (2rds) -:20 Hollow + :20 Arch Hold -:30 Nose & Toes -12 Kips (1min rest b/w EMOMs) 9min Alt EMOM (3rds) :40...
Front Squats 4 sets of 3 reps 1 sets of 2 reps Adding -then- 2 sets of 2 reps Both sets at the same weight Finish 5-10lb more than 8.27...
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