Warm-up:
Run 400m
20 banded good mornings
Inch worms down
Zombies back
15 dislocates
15 matrix turns
10 push ups
8 strict pull-ups
15 leg swings
On the 7th day of Christmas…
Strength:
In 20 minutes establish a 1RM Deadlift
WoD:
Three rounds for time of…
20 Russian Kettlebel Swings (53/35#)
15 Pull-Ups
400 Meter Run
Mobility:
Banded hamstrings
Roll posterior
Mash lats on roller