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SATURDAY 151024

Warm-up:
Run 400m
Crossover symmetry
15 matrix turns
15 trunk twists
15 good mornings
15 slow squats
Pigeon stretch
10 high box step ups
10 pull-ups 

Partner WoD:
Three rounds of….
60 Calorie Assault Bike or row
40 Walking Lunges with (53/35#) KBs in Farmer’s Carry
20 Burpee Box Jump Overs (24″/20″)
40 Russian Kettlebell Swings (70/53#)
If you go solo- Rest 3 minutes between rounds

Time cap of 40 minutes

Mobility:
Roll it all
Mash it some too

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