Warm Up:
Run 200m
3x
10 PVC lunge pass throughs
10 push ups
10 PVC back squats
10 scapular pull ups
Then:
30 second pigoen stretch each leg
Skill/Strength:
3x
10 3 way lunges each leg (front, side, back)
10 barbell bent over rows
20 plank jacks
WOD:
Cindy Runs
3x
5 rounds of (5 pull-ups, 10 push ups, 15 squats)
Run 400m
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