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FRIDAY 150710

Warm-up:
Run 400m

15 leg swings

Samson lunges down

Inch worms back
15 squats

30 sec upward dog pose

30 sec downward dog pose

10 scorpions

10 KB good mornings
Friday Fun Day:

Sally Squats
Strength:

Four sets of…

Walking Lunges with Dumbbells x 20 steps (2 sec descend)

Rest 60 seconds between sets

*NOTE – If you think this will be easy, you’re not working with heavy enough weights. Make each set very challenging.

Partner WoD:

In teams of two, with only one person working at any time, complete as many rounds and reps as possible in 20 minutes of…

200 Meter Row

10 Burpees
Mobility:

Roll posterior

Lax to glutes and plantar

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